4 Great Exercises to Work Your Biceps

When building the body, one of the main body parts you will largely focus on are the biceps. These biceps are made up of a group of muscles in your arm that “pop up” when you flex. The biceps tend to be highly noticed by others, so if you have nicely developed arms, people are going to know you’re on top of your workout game. To build these biceps and make it bigger, it involves more than doing the same exercises over and over. One must learn different statics, biceps exercises and lifestyle changes that promote bigger, stronger biceps.

When building your biceps you should also try not to forget the triceps muscle, as it is connected to the same muscle to that of the bicep-the arm muscle. You must not neglect your triceps either, which will give you a perfect balance of what you need to see.

Another important key factor to note is that you must make heavy lifting your priority since you are aiming for maximum size. Building more size is a combination of a heavy surplus, enough volume, and plenty of calories. It is a good and wise decision to focus on exercises that will allow gain access to heavy weight lifting.

Here are 4 best exercises you can do to build your biceps giving them an amazing “pop up” structure when you flex.


When building the biceps this is the first exercise that should be done because it allows you to excessively pack those biceps with a heavyweight.

How To Do This Exercise
Stand with your feet shoulder-width apart. Hold barbell tightly, with your arms fully extended and your palms turned in. Curl the barbells to your chest.
⦁ Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two.


The incline dumbbell curls is one of the best to help prevent that momentum (lean backward as you hoist the weight upwards) issue from happening.

You will feel maximum tension on the biceps muscle belly when you’re doing this exercise. So it shouldn’t surprise you if the weight is slightly lower. As long as you’re pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

How To Do This Exercise
Sit on a workout chair at 45-degree. Place your feet on the floor as you hold the dumbbells at your side with your arms fully extended. Interchange your hands and curl one dumbbell at a time. Curl until the dumbbell is with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position.
⦁ Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, and then add more weight as you get stronger.


This exercise may be difficult at first, but it’s an excellent way to increase the size of your biceps. Pull-ups will give you an amazing biceps as it also helps to increase the number of muscles on the arm.
Working with the pull-ups you hang from a chin-up bar with an underhand grip, bending your knees to a 90-degree angle and pull yourself while doing the crunch.

How To Do This Exercise
Grip a bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position.
⦁ Do between 6 and 8 reps and 2 sets. Increase to 8 – 12 reps and 3 sets once you have gained strength.


Finally, the last exercises you can do to blast up your bicep growth are the concentration curls. There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you’re really looking to finish off the biceps and fully exhaust them.

How To Do This Exercise
Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.
⦁ You can place your opposite hand on your opposite knee for stability.
⦁ Do between 6 and 8 reps and 2 sets, and then repeat with your left arm.


Don’t train every day. You might think that working out every day will lead to bigger biceps, but your muscles actually get stronger during the resting period in between workouts, when they have time to recover. Over time they get larger in order to be capable of lifting more and more weight.

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