Biceps Exercises For Size and Fast Development

Biceps Exercises For Size and Fast Development

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

guy in the gym performing barbell curls

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

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

soldier performing a chin-up

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

guy in a black tank performing static dumbbell curl

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.
Growing and Sculpting Muscle – 3 days workout (workout 3 )

Growing and Sculpting Muscle – 3 days workout (workout 3 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation

• Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

 

 

WORKOUT 3— QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Bilateral Push/Knee—Quad Dominant Barbell Squat 5 x 20
Bilateral Pull/Hip—Hamstring Dominant Barbell Romanian Deadlift 4 x 10 to 12 romanian deadlift | killer deadlift exercise variation for legs
Quadriceps/Hamstring Superset Dumbbell Bulgarian Split Squat 3 x 15 each leg forward
Quadriceps/Hamstring Superset Glute Ham Raise    3 x 10
Unilateral/Quad Dominant Dumbbell Walking Lunge 3 x 20 each leg forward
Bilateral/Specialization Barbell Standing Calf Raise 5 x 30

There are numerous ways to work the 3-day split into your week.

ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest

3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio

3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest
Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

Related :

Bulgarian Split Squat – One Leg Squat

Romanian Dead Lift

Calf Raise With or Without Weight

Standing Calf Raises

Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips

 

 

 

Hammer Dumbbell Curls – Hammer Curls with Dumbbells

Hammer Dumbbell Curls – Hammer Curls with Dumbbells

MAIN PURPOSE OF THIS EXERCISE: To strengthen and develop the Forearms and the Biceps in same time.

Hammer Dumbbell Curls Images :

bicep hammer curl with dumbbells, hammer curls, hammer dumbbell curls

Position 1

hammer curl

Position 2

Hammer Dumbbell Curls Instructions:

  • Grab a pair of dumbbells and let them hang at arms length next to your sides with your palms facing your thighs. See picture 1 and Picture 2.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
  • Pause, then slowly lower the weight back to the starting position.

Hammer Dumbbell Curls Tips :

  • Each time you return to the starting position, completely straighten your arms.
  • If you’re exhausted and feel that you don’t have enough strength to perform the exercise with both hands, you can perform it by one hand at a time.
  • You can perform this exercise in different positions for overall muscle development, standing, seated on a flat bench or using an incline bench.

hammer curls - arnold schwarzenegger

Read and use also the tips about the Standing Dumbbell Curls Exercise.

Related: Standing Dumbbell Curls

Type of Exercise: Isolation

Main – Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells.

See also the GIF Illustration for how to perform this bicep exercise – standing hummer curls with dumbbells.

Written by Daniel Jakov.

hammer curls, biceps exercises for bigger arms

Machine Bench Press – Chest Workouts

Machine Bench Press – Chest Workouts

Machine Bench Press !!!

MAIN PURPOSE OF MACHINE BENCH PRESS EXERCISE : To build strength and develop the chest muscles.

Machine Bench Press Images :

machine bench press

Position 1 – Bench Press.

bench press machine

Position 2 – Bench Press Machine.

Machine Bench Press Instructions :

  • Adjust the machine so that you’re sitting with the bars at chest level.
  • This is illustrated in picture 1, position 1.
  • Push forward the bars, extend your arms in maximum forward position without moving your back.
  • See Picture 2 , Position 2.
  • Hold in that position for a second and return back to starting position.

Main targeted area of muscles in this exercise are chest group muscles.

With this exercise, you will be able to strengthen your chest, biceps, and shoulders also.

To perform this exercise you will also need a bench press machine.

Machine Bench Press GIF Illustration :

Machine Bench Press - Gif Illustration