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The Biggest And Best Biceps Workout Guide

The Biggest And Best Biceps Workout Guide

Admit it. You still dream of the day you can admire your solid, defined, rippling biceps in the mirror and think to yourself: “This is the body I want.”
That day will come – that’s for sure. Follow this workout guide and it’ll be sooner rather than later. Here we’ll show you how to get bigger biceps with the right stretches, nutrition and workout plans.

By the end you’ll not only know how to build biceps – you’ll pretty much know when your gun show will be taking place. So let’s begin.

What’s in this article:

How to get bigger biceps: the top 5 must-dos

While tight abs and strong legs are important to a healthy, fit body, big biceps remain the gold standard when it comes to bulking up and growing muscle. But before we run through specific exercises and tips, here are some things you absolutely must know before you start your workout.

  1. Start off heavy. To get your muscles working and growing quickly, make your first exercise the one where you lift the heaviest weight. That’ll likely be the barbell curl. Rather than warm-up to your most strenuous lifts, do the opposite – start off heavy and get lighter.
  2. Fuel your arms. If you want bigger biceps, you need to feed them properly. Aim to consume 1g of protein per pound of bodyweight. Enhance your energy, focus and performance with MYPRE V2 before a workout. Made with caffeine, carbs and protein, it’s designed to get your body ready for action. Whey Protein is the best choice for after your lifting session. With 21g of protein per serving, it’ll assist your recovery by repairing and growing your muscles quickly and effectively.
  3. Keep your form. Maintaining a good posture is essential to bicep growth, so focus on lifting without leaning back or forward. Poor form shifts the work away from your arms and towards your joints and tendon, risking injury
  4. Know your limits… Don’t push for a personal best each time you lift. Get the image of Olympic powerlifters out of your head and load your bar with weights you can comfortably lift. Overdoing it will reduce your testosterone levels, which you need to build muscle.
  5. but challenge yourself. You should occasionally push yourself past your sticking points, either by performing self-assisted forced reps on dumbbell curls (using your free hand to provide the lift) or by using a spotter to help you go further and reach a higher level of intensity.

How to stretch biceps

If you’re serious about building bigger biceps, knowing how to stretch biceps is key to getting the most out of every curl and maximizing your workouts. Stretching helps speed up recovery and prevent injuries.

Here are some of the most effective bicep-stretching exercises that’ll help you grow some serious size. (For each of these stretches, hold for 20-30 seconds before repeating twice.)

    • Standing biceps stretch. Clasp your hands behind your back. Keeping your palms turned downward lift your clasped hands up until you feel tension in your biceps. This will also stretch your deltoid and pectoralis muscles.
    • Biceps wall stretch. Place your palm, inner elbow and shoulder against a wall. Keeping your arm touching the wall, slowly turn your body away until you feel a pull in your biceps and chest. This’ll lengthen your biceps. To stretch different areas of your biceps, just move your hand higher or lower against the wall and repeat the steps
    • Wrist-rotation biceps stretch. Stand with your feet as far apart as your hips. Raise your arms to the side with your palms facing forward. Slowly rotate your wrists backwards until you feel a gentle pull in your biceps.
    • Doorway biceps stretch. Standing in a doorway, put the palm and wrist of each arm (one at a time) on the doorway at waist height. Take a step forward with the leg of the same side of the body you’re stretching. Bend your knee and fall slightly forward until you feel the tension in your bicep and shoulder muscles.
    • Seated bent-knee stretch. Sit on the floor with your knees bent and feet flat. Place your hands on the floor behind you, your fingers facing away from your body. Without moving your arms, slide your body towards your feet until you feel a stretch in your biceps.
    • Tri-position biceps stretch. Place your palm against the wall with your elbow extended and turn your body in the opposite direction. Alternate this position by putting your arm at three different points on the wall – low, midway and high – then proceeding to turn.

How to do bicep curls

Bicep curls are the most effective way of building bigger biceps – particularly at the beginning of your bicep training when your energy levels are at their highest. Knowing how to do bicep curls will help you get your arms to the size you want them to be.

Remember, you’ll have to alternate your exercises so your body doesn’t plateau – so here are a few different curls to try with barbells and dumbbells.

  • Classic barbell curl. Start with an underhand grip on the barbell about two inches wider than shoulder-width apart. Slowly curl the barbell to the top of your torso, pausing for one second to maintain tension on your bicep. Slowly return the weight back down to your starting position. Do four sets of 6-12 reps.
  • Arm concentration curl. Sit up straight at the end of a bench. Holding the dumbbell with one hand, rest the elbow of the same arm on your knee. Then slowly curl the weight up to the front of your shoulder. Do four sets of 12 reps on each arm.
  • Hammer curl. Grab a dumbbell in each hand and make sure your palms are facing each other. With your wrist in line with your elbow, curl the weight up to the middle of your chest, keeping it as close to your body as possible. Do four sets of 12-15 reps.

Top tip: Don’t let the weight drop on the way down. By moving the barbell or dumbbell slowly, you’ll be working your muscles all over again.

How to get bigger biceps in other ways

Now you know how to do bicep curls, here are some other ways you can grow your arms quickly at home or the gym.

  • Pull-ups. Using a home pull-up kit or a gym dip station, grab the bars with your palms facing inward and your arms straight. Slowly lower your body until your elbows are at right angles, keeping them tucked against your body. This will also engage your triceps.
  • Push-ups. Place your hands shoulder-width apart and your feet on the floor, and gently lower your body until your chest almost touches the surface. Press your body back up to your starting position, and pause briefly before repeating. If you can’t do a full push up, position yourself on a staircase facing down, or on a decline bench in the gym.
  • Dumbbell uppercuts. Stand holding two dumbbells at shoulder height, with an underhand grip. Adopt a fighting stance and punch upwards with your right arm, then repeat with your left.

Follow these exercises and tips – and don’t neglect the amount of protein you’ll need to fuel your growing body – and your biceps will be getting bigger and better with every lift.

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Arabella Ogilvie

Arabella Ogilvie

Writer and expert

Arabella has a Bachelor of Science degree in Physiology from the University of Glasgow where she covered health topics ranging from the physiological effects of exercise and nutrition, to psychology and neuroscience. She has a lifelong interest in sport and fitness, including running, swimming, hockey, and especially rowing. At university, Arabella was a keen rower and competed in the first boat at events such as the prestigious Henley Women’s Regatta, The Scottish Boat Race, and British University Championships, and won Novice Rower of the year in her first year. In her spare time, Arabella loves to train in the gym and practice yoga and meditation. She is passionate about the natural world and will take any opportunity to be outdoors, be it hiking in the Scottish Highlands or conducting scientific research in the Peruvian Amazon Rainforest. Find out more about Arabella’s experience here.

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