Best Exercises to Build Big Arms- Biceps

Best Exercises to Build Big Arms- Biceps

We have discussed before some key concepts to building muscle before, such as using free weights will help you gain more muscle mass than machines, and how you have to lift hard and heavy for big muscles. Keeping those principles in mind, we’re going to explain some of the best exercises to build big arm muscles. In this post, we’re talking specifically about the biceps, which are the front muscles of the upper arm.

Biceps Curl with Barbell

The biceps curl is a classic exercise to target the biceps, and the barbell allows you to add lots of weight so your muscles get bigger, faster. Start by standing with feet shoulder width apart, holding a barbell weight in front of you with palms facing out. Engage your biceps to curl the barbell up towards your collar bone, slowly so your muscles do all the work. Slowly release the weight down.


Concentration Curls with Dumbbell

Concentration curls are named because they concentrate on just the biceps muscle, with no stabilizer muscles to help them out, and minimize any momentum, which makes the exercise more challenging and more effective. Sit on a bench with feet wide, and brace your working arm elbow against your inner thigh, holding a dumbbell, palm facing inward. Slowly curl the weight up towards your chest, hold for a second, then slowly release down.


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