Who did not love massive arms? Well, we all love bigger biceps. The sizeable attractive muscle in our body look great even in a shirtless state and look even better in a fitted shirt or t-shirt.

More muscular arms are a sign of muscularity and confidence. And it has always been a dream of every fitness enthusiast.

Absolute is the most attractive part of your body and the most liked area to build up, but how often have you been shirtless?

Working on these areas over some time will help you build more muscular, attractive arms.

Let’s get started,

Point to Discover

What are Biceps?

Biceps – Known as biceps brachii, is made of two muscles, the short head brachii and a long head brachii, that arise from the spacula, often considered a shoulder blade.

Best Exercises for Massive Biceps

Barbell Curl

Also known as arm curls and dumbbell curls, being very popular among gym-goers and yet most practical and straightforward works for the upper arms muscles.

Biceps curl can do with:

  • Cable machines
  • Dumbbell
  • Barbell
  • Kettlebells
  • Resistance bands

.How to do it?

  • Hold the dumbbells on both hands.
  • Stand on feet with hip-width apart. Hold your abdominal area.
  • Exhale while performing a repetition by bend your elbow and lift the dumbbell toward the shoulder blade.
  • Remember to tuck your elbow to the ribs while performing.
  • Hold the weight for resistance and then bring down the weight to its position.
  • Do at least 15-18 repetitions and four sets.

Concentration Curl

Concentration curl is an excellent exercise for pumping the blood to your biceps muscles in a shorter time. Likewise, its name, concentration concentrates all the energy on the biceps muscles.

Benefits of the Concentration curl

  1. Develop overall muscles
  2. Build strength & power
  3. Improve muscles aesthetics 

How to do it?

  1. Starting with sit on a flat bench.
  2. Hold one dumbbell, lean slightly forward, hold your midsection area.
  3. Now, put your one elbow to the inside of your thigh, perform a curl toward the shoulder. But not to touch the shoulder with the dumbbell.
  4. Hold for a second to feel the resistance in your biceps.
  5. Lower your hand slowly for the next repetition.
  6. Perform at least 12-15 repetitions with a proper resistance for four sets.

Preacher curl – Most amazing Biceps Exercise

One of the best exercises to build impressive biceps is a barbell curl, but more complicated and effective than a simple barbell curl.

Hence, preacher curl offers more isolation to the biceps than an average curl.

Type of the preacher curl

  1. E-Z preacher curl
  2. Dumbbell curl
  3. Barbell preacher curl
  4. Kettlebell preacher curl
  5. Resistance band preacher curl

Benefits of the preacher curl

  1. Build massive biceps
  2. Improve strength
  3. Enhance muscle growth
  4. Enhance the ability to control

How to do it?

  1. Place a barbell rod in front of the preacher machine.
  2. Now, sit on the preacher bench and hold the barbell with your palm.
  3. You elbow now on the pad of the preacher machine.
  4. Lift the barbell rod in front of your chin but do not touch your chin with the barbell. Mind your breathing, exhale when lifting & inhale when going down. 
  5. Embrace this position for maximum.
  6. Now, slowly lower the barbell to the starting position.
  7. Do 10-12 repetitions with good sensation for about four sets.

Also Read: 7 Easy Workouts for Beginners

Hammer Curl

The hammer curl, often known as neutral grip biceps curl, is suitable for building muscle strength, improving wrist stability, and strengthening your grip.

Hammer curl is an effective variation for building biceps, worthy of trying as this exercise increased strength to the upper arm and lower arm muscles.

There are several ways to do this exercise with like:

  1. Dumbbells
  2. Cable Machine
  3. Resistance bands

Benefits of the hammer curl

  1. Build biceps size
  2. Improve strength
  3. Boost muscles endurance
  4. Improve stability of the wrist

How to do it?

  1. Hold a dumbbell on both of your hands. Rotate the dumbbell to a 90 degree
  2. Keep the elbow position tucked and start lifting the dumbbell to the shoulder but do not touch it.
  3. Hold the position for a few seconds till you feel the burn.
  4. Now, slowly lower the weight to the starting position.
  5. Do this 12-15 times and four sets.

Suggested Reads: How to Do a Hammer Curl


The chin-up exercise is a lot effective for building strength in the biceps and back. Chin-up effectively works on multiple body parts, which is suitable for mass building.

Variations of chin-ups

  1. Hammer grip chin-up
  2. Weighted chin-up
  3. Towel chin-up

Benefits of the chin-ups

  1. Build biceps and back
  2. Increased strength
  3. Improved grip

How to do it?

  1. Hold on to a chin-up bar with your palm facing you and your thumbnail covered the bar.
  2. Cross your legs if touching on the floor.
  3. Exhale and lift your body with the help of your arms and touch your chin to the bar.
  4. Hold for a second.
  5. Slowly, inhale and lower your body to the starting position.
  6. Go for another repetition.

Other amazing biceps exercise

  1. Dumbbell curl
  2. Incline dumbbell curl
  3. Cable curl

Tips for build bigger biceps 

  1. Always do warmup and stretching
  2. A pre-workout meal is a good approach
  3. Focus on grip
  4. Talk less and train less. 
  5. 45 min training session is enough
  6. Go hard 
  7. Perfect form matters
  8. Feel resistance a little more
  9. Focus on muscles contracting
  10. A barbell is better than the dumbbell

Nutrition is important

Building great biceps muscles need a formal requirement of correct nutrition.

The proper nutrition needed for building great biceps, a protein-rich diet followed by healthy carbs and healthy fat are crucial for preventing muscle fatigue and promote muscle growth.

Without proper nutrition of protein, carbs and fat are hard to gain a bigger massive biceps.

Consider intake of protein, complex carbs, and healthy fat for advancing muscle mass.

Evade eating simple carbs, sugary drinks, and prepared foods because these diets are restricting the biceps from developing.

A word from Fitness Scenz

These are the joint but practical exercises for insane muscle building.

Benefits of more muscular and big biceps

  1. Regulate your metabolic rate
  2. Help burning more calories
  3. May benefits your heart problems
  4. You look more shredded
  5. You gain more self-esteem/confidence
  6. Protect yourself from injury

Try to start on a pull and push workout routine for maximum muscle gain and enhance recovery; also, always look forward to increasing repetitions as you gain strength.

The most important thing to remember is “Nutrition” keep a proper eye on what you eat.

  1. Boost your protein intake
  2. Do not eat complex carb/ refined carbs/ processed foods
  3. Focus on healthy eating like complex carbohydrates, healthy fat, and nutrient-dense foods.

Consuming the proper diet help develop more muscle mass and strength.

Thank You

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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