Let me get this straight.  As a kid did look up to the guys with huge arms and said, “One day, I will have arms just like that”. Admit it, you want those huge bigger biceps so you can flex and show them off? Or in reality, you want bigger, better biceps that are cut, look good and make you feel great?  If this is you, read on.

There are many techniques and opinions on how to execute the exercises that will get huge bigger biceps. I will explain that with the proper weight, form and dedication you will reach your goal.  I have taught my techniques over and over again and my clients have reached the look and goal they wanted.

Here are 6 great training tips that will get you those huge bigger biceps that you have always  want.

Basic Bicep curl (Standing)

Stand facing a mirror, legs apart about hip width; hold a weight in each hand.  Elbows tucked in tight to your body, begin the curl. Be sure not to have a “break” in the wrist.  Focus on the contraction of the muscle, squeeze the biceps and bend the arms, curling the weights up towards the shoulders and release.  Never allow your arm to be fully extended as you lower your arm, about a 90 degree angle and use slow movements. Repeat 12 times, 3 sets.

Side Dumbbell Curls

This exercise is a variation for the standard standing bicep curl. Instead of holding your weights in front of you, you hold them at your side.  In the same stance as above, you curl your arms up, rotate your palm forward as you lift the weight and twist your wrists with an outward motion.  This works a different area of your bicep muscle to help create a more uniformed look.  Repeat 12 times, 3 sets.

 
Hammer curls
As a variation of the exercises shown before, this exercise will also help develop the forearm.  In the same position as above, hold the weight where the palms face each other, and curl the weight up.  It will look like you want to “hammer down” on something.  The weight will come up and touch your shoulder. Curl up, squeeze and hold.  Repeat.
Add dimension to these by alternating the arms instead of doing them at the same time.

Straight Bar bicep curl
Grab a straight bar with suitable weights and stand in front of the mirror in the same position as above. This technique has 3 hand positions and should be executed all together.  Similar to the dumbbell curl, you do this exercise in the same fashion.

1-      Close grip, where your hands are almost touching and you raise the bar while curling your biceps. 

2-      Standard grip, where it’s natural where you would pick the bar up and do the exercise,

3-      Wide grip, where you spread your hands out to the edges of the bar closest to the weights.

Execute all of these 3 different forms with the same repetitions and sets as above.

Concentration curls
These curls support you on getting your form right and helps concentrate on a specific muscle.   I like the seated position so I can tuck my elbow into the inner leg and get a good squeeze.
Sit hold a dumbbell in the right hand. Lean forward and prop your elbow into your right leg.  Raise the weight and squeeze but do not lower all the way down.  You do not want the full extension on this for it could cause damage to the tissue.  Repeat the same repetitions and sets as above.  Repeat with the other arm.

Preacher curls

The preacher bench is a great way to work and isolate your biceps.  When we are doing the standing bicep exercises, we often find ourselves swinging and not concentration on the exercise.  The bench helps support that isolation.  You can use the curl bar that offers two types of grip, narrow and wide, which will work different areas of the bicep. 

Sitting at the bench, you lower your weight down, not to full extension because you do not want to lock your elbow, and raise the weight back up. You will feel the burn as the muscle is isolated and working.  Repeat 12 times, 3 sets

7 Important things to remember

q      Always keep your core muscles tight whenever you work out

q      Do not use your back and swing the weights.  If you do this, your weights are too heavy

q      Increase your weights at proper increments and rest between sets

q      Keep your elbows tucked into your sides

q      Focus on technique and not brute strength

q      Avoid any unnecessary stress to your muscles and ligaments.  Tears and strains take weeks or months to heal

q      Eat well, drink lots of fluids, take the right supplement

There you have it.  6 simple exercises to do at the gym or at home while you are watching TV.  Remember that bigger better arms do not come easy and without dedication or commitment.  It takes time and work but the results will be incredible. 

Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com