It’s a dream for hundreds of men, myself included, to have big biceps. Having big biceps means you’re looking good and you’re more attractive. The truth is – biceps remains to be the easiest and probably the cheapest part of your body to train. Most of the time, you just need a pair of heavy dumbbells. Use the dumbbells to perform the curl techniques regularly and great result immediately appears right after the routine. But let me bring you back to the basics. Have you ever asked yourself why it’s called biceps? What does it do? How can you make it bigger?
The biceps or we use to call it “guns” in slang is formally known as the biceps brachili. The brachili is a Latin term that refers to the two headed muscle located on your upper arm. The brachili also shares a common insertion point near your elbow point (Wikipedia). Brachili has two functions. First is the flexion or the action of bringing your arm to your shoulder (as pictured on the right). The other one is supination or the action of turning your thumb away from the body.
To have bigger biceps like those popular athletes and celebrities (Rafael Nadal, Novak Djokovic, Ryan Reynolds, Taylor Lautner, etc.) in TV, you need to train.
Training the biceps is a must. It can’t be fully developed once there is a pattern of inconsistency in your training program. To see best results, make time in searching the best sizes of dumbbells, barbells and hanging bars in fitness stores and don’t hesitate to invest your money on it. It’s a good investment and it’s for your own good, trust me.
The recommended set for any bicep workout is six of 4 – 15 reps. It’s better to stick with fewer reps but long pauses if your goal is only for strength. If you’re a beginner and it’s your first time to lift an iron after reading this post, the standard repetition is between 12 – 15 for each set.
A while ago, I accidentally stumbled upon the website Home Workout Routine in which I found an array of best exercises for the biceps. Remember: ALWAYS bring a bottle of water, especially if you’re an ectomorph, while performing the following exercises. You need to drink water after each set to replenish the glycogen reserves.
REVERSE INCLINE CURLS
STANDING CONCENTRATION CURLS
CLOSE-GRIP REVERSE CHINUPS
- Concentration Curl
- Preacher Curl
- Hammer Curls
- Static Curls
- Close-Grip Reverse ChinUps
For other techniques, watch the instructional video below. It is created by Vince Del Monte, the popular author of No-Nonsense Muscle Building, a book that will teach you how to build big muscles even if you’re a hardgainer. The video shows you the extended sets for biceps.
Photos courtesy of: Home-Workout-Routines