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Tips to Get Huge Biceps

Our biceps are the celebrity muscle of our bodies. We all flex our biceps to show off our muscles.  We even wear tank tops that say, “Suns out Guns out.”  We think of our biceps as the weapon of our body.

That’s why you need your biceps to bulge.  You need them to look flexed, without flexing.  You need them to be defined and well-shaped.   In order to do this, you’ll need to do a variety of exercises to tone the different muscles in your bicep.

I know what you’re thinking.  To build biceps, all you can do is curl.  That’s true.  However, with different grips and variations, you can promote over-all growth.  Once your bicep size has increased, you’ll start to see the definition you want.  Train for size with the biceps.  Shape often depends on your genetic blueprints.  The shape will come with size.

Just like with all other exercises, Form is extremely important when training your biceps.  Without correct form, you’ll utilize other muscles.  During isolation exercises, like bicep work, you want to make sure that you’re recruiting only your targeted muscles.  Using the correct form will ensure that you are working the right muscles. Don’t sacrifice form for anything, especially not a heavier weight or an additional rep. Maybe a pizza slice, maybe.

# Incline Bicep Curl

This exercise is pretty versatile and can really pack on mass when used correctly.  The closer to flat the bench is angled, the farther your biceps will be stretched during the exercise.

How to perform :

  1. Incline the bench to a comfortable angle.
  2. Sit down with your palms facing forward.
  3. Bend and extend your elbow to complete a rep.

Tips for correct form :

  1. Keep your elbows as close to your sides as possible.
  2. Keep your spine aligned.

Increase the Intensity :

Increase the weight or Lie on a flat bench and perform the curls.  Keep the weight very low to avoid injury.

# EZ Bar Curl

The EZ bar is more comfortable that most other bicep exercises.  This bar is designed to distribute the work load to other supporting flexors.  This makes this exercise one of the best for all around building of the bicep muscles.

How to perform :

  1. Stand with shoulders width apart and knees slightly bent
  2. Grip the EZ bar with your palms facing forward.
  3. Bend and extend the elbow.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity :

Lift heavier weights. Try using different grips.  Wide or close grip will provide different challenges.

# Zottman Curls

Zottman curls get all of the muscles and flexors in one swoop.  It works every little part of your bicep.  The rotation from one grip to the other during the exercise can be challenging so please remember to start with very light weight.

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Begin to lift toward your shoulder as you rotate your palms to face up.
  4. As the dumbbell approaches your shoulder, rotate your palms to face downward.
  5. Press down toward your thigh as you rotate your palms to face together.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity : 

Keep this one light weight.  Increase reps over weight.

# Hammer Curl

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Slowly lower back to the starting position.

Tips for correct form :

  1. Lift the weight slowly to avoid injury.
  2. Keep your spine aligned.

Increase the Intensity :

Lie face down on a decline bench to perform the lift.

# The Bicep Curl

The tried and true, ride or die, bicep exercise.  Seated or standing this exercise is always in my rotation for a good, back to basics, foundation building set.

How to perform :

  1. Sit stand with your spine aligned.
  2. Grip dumbbells with your palms facing forward.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Lower slowly to perpendicular with the ground.

Tips for correct form :

  1. Keep your elbows tucked in to your core.
  2. Keep your spine aligned.

Increase the Intensity :

Lift heavier weights!

When it comes to building biceps, grip and rotation variations make all of the difference.  They give the supporting muscles the work they need to strengthen and grow.  Make sure that you’re working not only the “show boat” bicep muscle but the supporting ones as well.  If you don’t increase the weight your smaller muscles can support, you risk injury.  Using all of these exercises, you’ll build the biceps you want and see long term results.