Most guys obsess about their biceps. The first muscles most of us learn to flex is our biceps. For a long time, biceps have been looked upon as the symbol of strength. Ask a kid to flex his muscles and chances are he’ll flaunt his pythons.
Many people get a gym membership just so they can get bigger biceps. Now that the sun’s out, it’s time to get your guns out. Don’t be left out of this gun show. You don’t need to worry if you have no clue of how to build bigger biceps.
Many people blame their genetics for having tiny biceps while the real problem is their training. In this article, we have listed out the five exercises you need to be doing to see incredible gains. You can do these five exercises as a complete workout or use a few of them in your workouts.
Follow the intensity of the exercises mentioned and you’ll be on your way to achieving the mountains of your dreams. Don’t be surprised if you can’t lift your arms for the next couple days after this workout.
5 Hardcore Exercises To Build Bigger Biceps
1. 21s – 1 Set
These are one of the hardest bicep exercises. We recommend you start with this exercise because it’ll exhaust your pythons and you’ll be able to get the same pump by lifting relatively lighter weights as compared to what you usually lift.
Hold a straight barbell, pin and lock your elbows to your sides. Elevate the barbell so it’s parallel to the floor and return to the starting position. Do seven reps of this. Then, curl the barbell to the top for the second half of this exercise. Descend the barbell halfway so it’s parallel to the floor.
Complete seven reps and follow it with a complete range of motion for another seven reps. Doing these three variations for seven reps in one set will bring the total to 21 reps and hence the name of this exercise. This exercise is also known as 7-7-7.
2. Dumbbell Bicep Curls – 3 Sets, 12 Reps
This is a textbook bicep exercise. Dumbbell bicep curls have stood the test of time and are considered one of the best exercises to develop your guns. You could do a standing or a seated variation of this exercise.
If you have been training for some time, chances are you already know how to perform this exercise. Make sure you turn your hand as much as you can at the top of the movement. This will work your inner bicep and develop the definition.
3. Reverse Barbell Preacher Bicep Curls – 3 Sets, 12 Reps
Most people overlook their forearms while training their biceps. If you have jacked forearms, it’ll make your biceps look bigger as well. Your joints remain the same size even if you lift weights. Building bigger biceps and forearms will make your arms look huge.
This exercise will work on your forearms and the length of your biceps. Hold a barbell with an overhand grip with your thumbs over the barbell. It’ll be harder to perform a curl with the thumb over the barbell as compared to the thumb around it. Choose your weights accordingly.
4. T-Curls – 3 Sets, 12 Reps
T-Curls will make your biceps work like only a few other exercises can. If you’re looking to develop your inner biceps, this is the perfect exercise for you. You’ll have no idea where to put your arms after you do this exercise.
Place an incline bench at 70-degrees and hold the dumbbells you’d choose while performing preacher curls. Perform alternate dumbbell hammer curls while forming a ‘T’ with your arms. For this, lock out your elbows to your sides and pin them there.
5. Double Bicep / High Cable Curls – 3 Sets, 15 Reps
This exercise is a great biceps finisher. If you’re fond of hitting the front double biceps pose, you better get good at this exercise. This exercise will help you shape your biceps for this pose. Double bicep cable curls work on the peak of your biceps.
Stand in the middle of the cable machine and hold onto the handlebars. Your arms should be parallel to the floor and your elbows should be locked in one place throughout the exercise. You shouldn’t use momentum or swing your arms while performing this exercise.