Biceps Building Exercises:
How To Build Biceps Muscles

There are many exercises that you can perform in order to get big biceps. Big biceps have become a prestige issue with most body builders who are eager to show them off to family and friends.

Although these muscles account for only 33% of the muscles in your forearm, this area gets far more attention than the other muscles (triceps), which account for 66% of the muscles in the upper arm.

The exercises that can help you build biceps muscle include:

• Standing Barbell Curl/ EZY Bar
• Incline Dumbbell Curls
• Preacher Curl
• Hammer Curl
• Build Biceps Tips

Standing Barbell Curl/ EZY Bar

You can use a straight or EZY bar in order to perform this exercise. You need to stand with your feet and hands shoulder width apart, with your hands resting on the bar in an underhand grip.

It is also important to keep your elbows locked to the side and not bend your wrists with every curl of the bar. The point is to focus all movement on the biceps and not move the muscles in other parts of the body.

This biceps building exercise is effective when down in a slow motion, taking a few seconds to lift, as well as keep the bar back on its stand.

Incline Dumbbell Curls

This exercise helps body builders get the 'peak biceps' look. This exercise works a little differently than the one mentioned above but the principle remains the same.

This exercise requires the lifting of free weights while sitting on an incline bench. The elbows need to remain in a locked position while lifting these weighs so that they can be exercised properly.

To get the maximum benefit, make sure you lift the weights to the shoulder level and squeeze the biceps at the top.

Preacher Curl

This is also an exercise that isolates the biceps. It uses a preacher curl station instead of a barbell curl and needs similar arm movement.

Hammer Curl

This exercise also uses free weights. The only difference between this exercise and dumbbell curls is that this uses a hammer grip on the weights and is done standing up. Doing this exercise on a regular basis gives the forearm a well-rounded look.

Build Biceps Tips

There are a few points to remember while doing biceps muscle exercises:

• Remember to squeeze the biceps with each movement.
• Refrain from lifting heavier weights in the beginning and slowly build up the resistance level
• Remember to give your muscles some rest in between sets. This helps flush out the lactic acid accumulated in the muscles and also helps the muscles to recover. Each exercise should be done in 3-5 sets with 6-10 reps twice a week.
• Keep challenging your biceps by changing the order and type of exercise after 6 to 8 weeks of exercise. This helps break the monotony and is also important if you want to build big biceps.

Exercises for biceps should form an important part of your workout schedule, but you also have to keep in mind that if you want to build a stronger forearm, you have to pay equal, if not more attention to your triceps. While the above mentioned techniques and tips are enough to get big biceps, you need to focus on effective exercises for the triceps as well.

With the right technique and determination, it is possible for anyone to build big biceps and have huge forearms!