How to Get Bigger Biceps

Ask any man to show you their muscles and what is the first thing they will do? They will quickly cock their arms in a curled position and show off their biceps. For the most part, the bicep is every man's favorite body part. But how do you as a beginner begin to get bigger biceps? In this article, I want to explain to you some of the exercise that you can implement today to get the arms that you desire. Try out some of these exercises and watch how massive your guns get.

Barbell Curl

One of the most basic moves that can be done to build bigger biceps is the barbell curl. The main function of the barbell is to hit the peak of your biceps. One important rule that you want to remember when you are trying to grow your arms is that you do not need a lot of weight. To get started with this exercise, you will need a barbell and weights. I suggest that you select weights that are between 10-20lbs. What you want to do is stand up, gripping the barbell with at a shoulder width grip. You want to make sure that your elbows are to your side. While grasping the bar with both hands, begin to curl the bar up, going towards your chest. You want to make sure you are doing this in slow and controlled movements. Make sure you squeeze the bicep for at least 2 seconds, Now slowly lower the bar with control. You want to do 3 sets of this exercise. Doing at least 8 of them per set.

Dumbbell Curls

Another great exercise that can be used to build your biceps are dumbbell curls. To get started with this exercise, select a weight that is moderate and that you can lift. Dumbbell curls can be done sitting down or they can be done standing up. For this exercise, I want you to stand. Take the dumbbells and hold one in each hand. You want to make sure that your elbows are by your side at all time. Begin to curl both of the barbells up slowly. Make sure you are doing this with total control and not swinging your body or your arms. Your bicep should be doing all the work for you. Now once you have curled to the top, you want to make sure you are squeezing that bicep for 2-3 Seconds. Slowly lower the dumbbells. You want also do 3 sets of this exercise. Do at least 8 per set.

E-Z Curls

The last exercise to help in your quest for massive arms are the E-Z Curls. Now for this exercise we are going to need moderate weight plates, anywhere from 10-20lbs and an E-Z Curl bar. A curl bar is like a barbell except the barbell look like it has been bent several times. What you want to do is stand up while you are doing the E-Z curls, they can also be done sitting down, but for this particular exercise I want you stand up. Grab the E-Z curl bar by the inside of the indents. Keep your elbows to your side. Begin to curl the curl bar up slowly with control, make sure you are squeezing that bicep. Lower the bar slowly. You want to do 3 sets of this exercises. Do at least 8 per set.

Building your arms is a process. You are going to do these exercises at least once a week. If you are consistently doing these three workouts, you will see amazing results in your arms.