Techniques to Get Large Biceps

Lifting weights can help increase the size of the biceps. The biceps brachii muscle, which is located on the front of the upper arm, is responsible for flexing the elbow and bringing up the forearm. Exercising the long and short part of the muscle is necessary in order to increase size. Perform workouts on nonconsecutive days and do at least 2 to 3 sets of 6 to 8 repetitions.

  1. Dumbbell and Hammer Curl

    • Using dumbbells is a good way to make the biceps big because it takes the muscle through a full range of motion. Sit on the edge of a weight bench and hold the dumbbells in each hand with the arms hanging on the side. The palms should be facing the body; rotate them up as you bend the elbow to lift the weight. Bring the dumbbell back to the starting position. Perform this exercise by alternating between the right and left bicep. In order to do hammer curls, instead of rotating the palm up when lifting the dumbbell, keep the palms facing each other during each repetition.

    Barbell Curl

    • The barbell curl is an excellent technique that targets both the long and short bicep head. Stand with a straight back, feet shoulder width apart. Grab the barbell with the palms facing up and raise it by bending the elbows. Squeeze the biceps tight before slowly lowering the bar. Use a narrow grip to target the long bicep head and a wide grip to focus on the short one. When using a barbell make sure that the weights are tightly secured on each end to avoid injury.

    Isolation Curl

    • The isolation or concentration curl is great for enlarging the biceps because it makes sure that it is the only muscle being used to lift the weight. Sit on a bench, bend the back slightly and place the left elbow against the inside of the left thigh. Hold the dumbbell straight down with the back of the hand facing the leg. Slowly lift the weight by bending the elbow and bring it back down to the starting position. Repeat with the right arm. You can also isolate the biceps by using a preacher bench. Place both arms over the bench, the triceps should be resting on the padded portion and use a dumbbell or barbell to perform a bicep curl.

    Incline Dumbbell Curl

    • The incline dumbbell curl enlarges the biceps by targeting the long head of the muscle. Perform this exercise on an incline bench and adjust it so that the arms are not stretched too far back, which creates strain on the tendon. Sit on the bench with the arms hanging down to the side, palms facing inward. Lift the weight and rotate the forearm up until the palms are facing the shoulder. Lower the weight by rotating the forearm down.