How to Get Thick Biceps

The biceps are one of the most visible muscle groups that display the strength and fitness of a workout devotee. Building the biceps requires the understanding that two-thirds of the upper arm is composed of the tricep muscle which must also developed in order for the biceps to get thicker. Whether you're just beginning a workout program, or you're a veteran gym visitor who wants to make gains in your biceps, the right exercises, proper technique and avoidance of over training will help you accomplish your goal.

Instructions

    • 1

      Perform standing barbell curls using a weight that allows you to complete at least six repetitions and a total of three sets. Use a shoulder-width grip and begin the movement with your arms fully lowered and positioned against your outer thighs. Curl the weight to your sternum, making sure your elbows remain locked. Lower the weight without thrusting your back out. This exercise builds muscle mass and targets your biceps, triceps and shoulders.

    • 2

      Perform alternating dumbbell curls using a weight that allows you to complete eight repetitions and a total of three sets. Stand with your feet shoulder-width apart and your arms held close to your body. Curl one dumbbell up toward your shoulder keeping your elbows tight against your body. As you lower the first dumbbell, curl the second dumbbell using the same technique. This exercise isolates the top belly of the bicep muscle.

    • 3

      Perform cable push downs on a machine. Grip the handles of the bar and select a weight that allows you to do eight repetitions. Push down on the bar, keeping your elbows locked and extend fully at the bottom, letting your triceps fully contract before allowing the bar to roll up in a controlled manner. Perform three sets of this exercise to target the upper portion of the tricep muscle.

    • 4

      Perform hammer curls with a pair of dumbbells using a weight that allows you to perform eight repetitions and a total of three sets. Grip the dumbbells as if you're holding a hammer with your wrists facing inward. Perform alternating curls similar to the alternating dumbbell curls exercise, fixing your elbows tightly against your body with your back straight and lowering and raising the dumbbell with a controlled motion.