Ask a kid to show you how strong he is, he’ll flex his biceps.

That’s literally the importance of the biceps in today’s society.

Some people might want to perform these biceps exercises for size, some might want the for strength. In both ways, it’s beneficial to have it developed.

A nicely developed biceps draws everyone’s attention towards you. Plus almost every movement we do in our daily activities is pulling. And guess what? The biceps work is to pull, and having a big one – will most certainly help you.

Even though for some people is harder to develop a big biceps ( because of genetics ), you still can use these exercises to reach your maximum. Which in no case will be small, even if you have the worst set of genes.

These are the Best Biceps Exercises for Size:

Even though the “best exercises” can vary from person to person, and is the best to experiment to find out which exercises work best for you – the exercises featured below are working the best for most people, and you should definitely give them a try.

Exercise #1: Barbell Curls

biceps exercises for size, Biceps Exercises For Size and Fast Development, Professional Bodybuilding, Professional Bodybuilding

The barbell curl is the one exercise that you should never ever avoid performing. It’s an isolation movement which primarily works your biceps. Your forearms and shoulders will still get some attention by performing the barbell curl.

This movement is among the greatest biceps exercises for size. If you’re performing it properly you’ll be able to feel your blood pumping through your muscle. That’s a priceless sensation which escalates into muscle growth.

How to do it properly?

  • Find a barbell and load it with weights you can curl without tilting or bending your back.
  • Grab the barbell with your palms facing towards you at shoulder width.
  • Have your hands close to your torso throughout the whole movement.
  • Start curling upwards, move the weight slowly with full control. Once you reach the top hold it for two seconds and then slowly lower back down the weights to the starting position.
  • Remember: Do not tilt your back to get a swing, because this can cause an injury.
Exercise #2: Incline Dumbbell Hammer Curls
biceps exercises for size, Biceps Exercises For Size and Fast Development, Professional Bodybuilding, Professional Bodybuilding

Performing The Incline Dumbbell Hammer Curls

The second on the list of best biceps exercises for size is the Incline Dumbbell Hammer Curls.

Incline dumbbell curls are similar to the barbell curls with its range of motion. This movement makes your biceps look more fulfilled ( as shown in the picture above ).

Or to be more specific, this variation works best for your forearm and long biceps head.

So why not learn it how to do it properly?

  • Find yourself a comfortable position on the seated bench and grab two dumbells in both of your hands.
  • Place your back and neck at a straight degree angle, and hold the dumbbells always with the force of your forearms and your extended biceps.
  • Curl the dumbbell with your right arm until your biceps and forearm muscle collide, hold it for a second, and then slowly release the pressure in your biceps and forearms while lowering the dumbbell.
  • Don’t forget that no matter what costs, you shouldn’t let your arms hand while lowering the dumbbell. You’re supposed to always have your whole arm flexed at all times during each set.
  • Repeat the same procedure with your left arm. Perform three sets, first: 12 repetitions with each hand, second with 10 repetitions, and the last but not least, third set eight reps.
Exercise #3: Chin Ups

biceps exercises for size, Biceps Exercises For Size and Fast Development, Professional Bodybuilding, Professional Bodybuilding

You might have not expected to see this particular movement in this list, but it’s actually one of the main exercises you must do in order to grow a huge bicep. It’s range of motion targets your biceps crazily good, some say that’s it’s better than any other exercise because the movement cannot be cheated by tilting or swinging the weights.

Performing the chin-up will also develop your back, or to be more specifical the latissimus dorsi. Also your shoulder extensor and the three main biceps heads.

How to do it properly?

I don’t think that there’s a need to describe it step by step how to do it but okay.

  • Find a circular bar on which you can perform this exercise and you’re good to go.
  • Grab the bar with your palms facing towards you.
  • Start pulling yourself up until your jaw barely touches the bar, then slowly go down. Do 3 sets x 15 reps. Or if you’re unable to perform that many repetitions per set, try going for your maximum each set.
Exercise #4: Static Dumbbell Curl

biceps exercises for size, Biceps Exercises For Size and Fast Development, Professional Bodybuilding, Professional Bodybuilding

Seems similar to the second exercise of the list of biceps exercises for size, but it actually has a lot of different benefits. The changed palm position makes targeting your whole forearm and biceps.

This exercise is mostly known as the round biceps ball creator. Do it regularly and you’ll start noticing the perfect biceps ball peaking.

This is how to do it properly:
  • Get two dumbbells with adequate weight, and put your armpit over the static sitting bench. Let your hands hang with your palms facing the roof.
  • Start by curling with your right hand while you’re preparing the left arm for the same.
  • Do three sets:
    1. 12 repetitions.
    2. 10 repetitions.
    3. 8 repetitions.

biceps exercises for size, Biceps Exercises For Size and Fast Development, Professional Bodybuilding, Professional Bodybuilding