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The Best Biceps Exercises For Building Massive Arms

Good biceps can make even the smallest arms look impressive. There are hundreds of exercises for working the biceps, some hit the whole biceps muscles and others work the different areas of the muscles.

Your biceps muscle is responsible for moving your hand towards your shoulder. The biceps muscle actually consists of 2 muscles. They are the biceps brachii (main biceps muscle), brachialis (the outside biceps muscle).

King of the biceps exercises

The barbell curl

1) Stand with feet shoulder width apart and knees slightly bent.


2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.

3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.

4) Return to start position.

5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

The barbell curl will add mass to your biceps and forearms and should be the staple movement of any good biceps routine.

Dumbbell Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.


2) Start position: Grasp DBs with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.


3) Flex at the elbows and curl DBs one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.


4) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Another good mass builder for building up those arms.

Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.


2) Start position: Grasp DB's with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.


3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.


4) Return to start position.

The hammer curl focuses more on the forearms and should be added to your biceps exercises routines. It is important not to neglect the forearms when training, stronger forearms can help in other lifts as well.

Reverse Curls
1. Hold a barbell with and overhand grip and your palms facing your body.

2. Keeping your elbows at your side curl the barbell up to chest level.


3. Return to the starting position and repeat according the required repetitions.


This exercise focuses on the forearm muscles like the above.

There are other biceps exercises of course but the above ones should be staples to your exercise plans. All these exercises are compound ones meaning they do not just isolate the biceps as explained they work other muscles indirectly as well making them good core exercises.

People that spend every single workout training biceps and looking in the mirror (You know who you are) are dead wrong about how to get bigger biceps and bigger arm muscles.

If you are performing lots of compound exercises and as a hard gainer you should be. You will notice that the biceps and triceps get worked indirectly on some of the major compound exercises. For example the bench press will help work the triceps and the pull ups will work the biceps.

Your muscle do not grow in the gym and having adequate rest in between workouts is vital if you want to get bigger biceps. Rest is the key to growth.

Because of this, it is vital that you do not over train your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Over training can actually make your muscles smaller and weaker.

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