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\r\n
\r\n

There\u2019s no argument \u2013 biceps are the ultimate showman muscle.<\/p>\r\n

Biceps aren\u2019t naturally very large, so when they are, you can be sure that the person attached to them is probably ripped. Although this muscle is associated with bodybuilders, anyone can learn how to build bigger biceps.<\/p>\r\n

In this article, I\u2019ll be showing you the fastest way to tone arms through targeted biceps exercises. I\u2019ll walk you through the 101 of muscle building, the anatomy of bicep muscles, and eight bicep isolation exercises.<\/p>\r\n

Once you\u2019ve nailed that, I\u2019ll share a week long routine and some tips and tricks to boost your diet, nutrition, and overall upper body strength.<\/p>\r\n

I\u2019ll leave no stone unturned so you can get started using proven methods to build bigger arms, improve your health, and create lasting muscle mass.<\/p>\r\n <\/div><\/div>\r\n \r\n

<\/div><\/div> \r\n\r\n \r\n <\/div>
Table of Contents<\/div>\r\n
\r\nHow to Get Bigger Biceps 101<\/a>\r\nAnatomy of Bicep Muscles<\/a>\r\n8 Best Biceps Exercises<\/a>\r\n2 Best Biceps Workouts<\/a>\r\n5 Workout Tips To Maximize \u200bGains<\/a>\r\nDiet & Calories<\/a>\r\nProtein Is Key<\/a>\r\nSupplements To Boost Muscle Growth<\/a>\r\nFAQs<\/a>\r\nGetting Bigger Biceps: The Bottom Line<\/a><\/div>\r\n<\/div><\/div>\r\n \r\n <\/div>

How to Get Bigger Biceps 101<\/h2>
\r\n
\r\n

There are two fundamental strategies to bulking out your biceps and muscles in general \u2013 calorie surplus and progressive overload.<\/p>\r\n

1. Calorie Surplus<\/h3>\r\n

To gain and keep muscle<\/a>, you need more calories in than out. Your\u00a0daily calorie needs<\/a>\u00a0depend on many factors, including your age, weight, and activity levels. First, find out what you need using a total daily energy expenditure (TDEE) calculator. (1<\/a>)<\/p>\r\n

You should only be in surplus by around 250 to 500 calories a day. Your body can only build half a pound of muscle a week, so an excessive surplus will result in fat gain.<\/p>\r\n

2. Progressive Overload<\/h3>\r\n

To avoid plateaus and make the most of your time in the gym, use progressive overload to build muscles steadily over time.<\/p>\r\n

Progressive overload means that you regularly and incrementally increase the intensity or volume of your routine. Your body will constantly need to work to adapt to your new demands, by building new muscle and increasing strength.<\/p>\r\n <\/div><\/div>\r\n \r\n

Anatomy of Bicep Muscles<\/h2>\r\n

\"flexing<\/p>\r\n

The biceps or biceps brachii is the muscle on the top of your upper arm. It\u2019s made up of a \u201cshort head\u201d and a \u201clong head\u201d that work together as a single muscle. The biceps brachii bends the forearm toward the upper arm.<\/p>\r\n

The brachialis is a muscle in the upper arm that flexes the elbow joint. It sits deeper than the biceps brachii and works as the prime mover of elbow flexion.<\/p>\r\n

Although the biceps brachii is the \u201cshow muscle\u201d, the brachialis actually generates more power. (2<\/a>)<\/p>\r\n

[lead1]<\/p>\r\n

Biceps training works with the triceps, shoulders, and back to allow the shoulder and elbow to function optimally. Strong biceps are necessary for any sport or activity that requires grabbing, pulling, and lifting.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

8 Best Biceps Exercises<\/h2>
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\r\n \"chin <\/div>
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1. Chin Ups<\/h3>\r\n

By gripping the pull-up bar with an underhand grip, chin ups can lazer-focus muscle growth on your biceps.<\/p>\r\n

To start, hang from the bar using an underhand hold. Hands should be shoulder-width apart, and feet should be off the ground.<\/p>\r\n

Pull up until your chin is slightly above the bar.<\/p>\r\n <\/div><\/div>\r\n \r\n

Return to starting position by slowly lowering yourself down. Elbows should always be slightly bent. If you aren\u2019t able to get feet off the ground, find a spotter or weight-assisted machine to modify this movement.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

2. Regular Grip Barbell Curl<\/H3>
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\r\n \"regular <\/div>
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This barbell curl should be a go-to isolation exercise for working the full length of your biceps. For this curl, you\u2019ll need a barbell.<\/p>\r\n

Start by standing straight, with feet shoulder-width apart. Hold the barbell so that your arms are extended and you have a stable underhand grip. Keeping upper arms steady with elbows close to your sides, bend your arms to lift the barbell to chest height.<\/p>\r\n <\/div><\/div>\r\n \r\n

Return to starting position by extending your arms and lowering the barbell back to hip height. Repeat for each rep.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

3. Reverse Grip Bicep Curl<\/H3>
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\r\n \"reverse <\/div>
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This biceps curl will\u00a0improve your grip strength<\/a>\u00a0by changing your hand position to overhand instead of underhand. For this exercise, you can use either an\u00a0EZ curl bar<\/a>\u00a0or a straight barbell.<\/p>\r\n

It\u2019s normal to grab a lighter weight, since this grip is usually undertrained.<\/p>\r\n

Start by standing straight with feet apart. Keeping elbows close to your sides,<\/p>\r\n <\/div><\/div>\r\n \r\n

hold a barbell by your hips at shoulder width with your palms facing down. Using only your forearms, curl the weight up to shoulder height. Squeeze, then slowly lower back to starting position.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

4. Cable Bicep Curl<\/H3>
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\r\n \"cable <\/div>
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Cable curls use a low pulley and cable to work your biceps and improve stability.<\/p>\r\n

Start by standing upright while holding a curl bar that connects to a low pulley. Grab the cable handle with two hands, keeping it shoulder width and elbows tucked into your sides.<\/p>\r\n

The palm of your hands should be facing you and arms should be extended so your hands begins at hip height.<\/p>\r\n <\/div><\/div>\r\n \r\n

Continue curling until your arms are fully bent and the bar is close to shoulder level. To release, slowly extend to lower down to starting position.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

5. Dumbbell Preacher Curl<\/H3>
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\r\n \"preacher <\/div>
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This exercise works one arm at a time, training the biceps to use full range of motion and benefit for your biceps.<\/p>\r\n

To complete preacher curls, you\u2019ll need a dumbbell and a preacher or incline bench.<\/p>\r\n

First, place your upper arm on the bench. Bend your forearm so the dumbbell at shoulder height.<\/p>\r\n <\/div><\/div>\r\n \r\n

To begin, lower the dumbbell until your arm is fully extended. Once extended, ensure your wrist stays straight to keep the biceps engaged. Use your biceps to curl the weight up back to starting position until your biceps is fully contracted and the dumbbell is at shoulder height. Once you\u2019ve finished your reps, switch hands.<\/p>\r\n<\/div><\/div> \r\n\r\n

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6. Incline Dumbbell Curl<\/H3>
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\r\n \"incline <\/div>
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This move allows your arms to move behind your body, giving you full range ability to work your shoulders and the long head of the bicep. Incline dumbbell curls require two dumbbells, and an adjustable angled bench.<\/p>\r\n

Adjust the angle to around 45 to 60 degrees \u2013 the lower your bench, the better this exercise can create muscle isolation and target your biceps.<\/p>\r\n <\/div><\/div>\r\n \r\n

Sit with the dumbbells held down by your sides, palms facing inward. Hold the upper arms still, and curl your forearms to shoulder level. As you curl, rotate your palms so once they reach shoulder level, the palm faces you. Slowly lower the dumbbells back to the starting position to repeat.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

7. Hammer Curl<\/H3>
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\r\n \"hammer <\/div>
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Hammer Curls help build the biceps, as well as the smaller brachialis and brachioradialis - allowing you to develop bigger muscle. To do the hammer curl, you\u2019ll need two dumbbells.<\/p>\r\n

Start by standing straight and holding one dumbbell in each hand by your sides. Palms should be facing inward. Keeping elbows tucked and upper arms stationary, curl the dumbbells to<\/p>\r\n <\/div><\/div>\r\n \r\n

shoulder height. Squeeze the muscle, then slowly extend your arms and lower the dumbbells back to hip height.<\/p>\r\n<\/div><\/div> \r\n\r\n \r\n <\/div>

8. EZ Bar Curl<\/H3>
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\r\n \"ez <\/div>
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The EZ bar helps you vary the angle of your grip, which challenges different parts of your biceps.<\/p>\r\n

Start by standing and grasping an EZ curl bar at the wide outer handle. Stand straight with arms extended.<\/p>\r\n

Elbows should be near your sides and the palms of your hands facing forward.<\/p>\r\n <\/div><\/div>\r\n \r\n

Keeping your upper arms stationary, raise the weight until your arm is fully bent and the bar is at shoulder level. Hold, then return to starting position by extending your arms to lower.<\/p>\r\n

2 Best Biceps Workouts<\/h2>\r\n

Now that you know how to target your biceps, here\u2019s an easy to follow workout routine that you can use for the week.<\/p>\r\n

These sets can be combined with shoulder, chest, and back exercises so you get a comprehensive upper-body workout.<\/p>\r\n

Because these muscles are all highly interconnected, it\u2019s important to leave two rest days between routines. Without enough rest, your body won\u2019t be able to do the work it needs to repair and build muscle.<\/p>\r\n

[lead1]<\/p>\r\n

To avoid strain or injury, rest 60-90 seconds between sets to assess if you need to adjust your weight or posture.<\/p>\r\n

1. Workout A - Monday<\/strong><\/p>\r\n