Ways To Bulk Your Biceps With Exercises

The biceps can be bulked up with variations of the biceps curl exercise. The biceps' job is to flex the elbows, which is why curls are the ideal exercise to target the biceps. There are other exercises that use the biceps as secondary muscles, such as pull-ups and rows, but if you want to isolate the biceps, focus on doing eight to 12 reps of bicep curls with free weights and machines. The National Academy of Sports Medicine (NASM) says that eight to 12 reps is the ideal number for increasing muscle size.

Bicep Curl Machine

The bicep curl machine isolates the biceps and allows you to continually raise the weight on the machine as you get stronger over time. There are slight variations in bicep machines, so read the directions on the side of the machine or ask a gym attendant for help if you have difficulty. Sit on the machine and place your elbows on the arm pad. Sit up straight or lean back on the back rest--as long as your posture is upright. Grab the handles with your palms facing up. Your arms are straight to begin the exercise. Slowly lift the weights up and flex your elbows. Straighten your arms and lower the weights to complete one machine bicep curl.

Dumbbell Incline Curl

The dumbbell incline curl exercise is a bicep curl performed seated on an incline bench. Use an incline bench set at a 45- to 60-degree angle. Sit on the bench with your knees bent and feet on the floor. Relax your arms straight at your sides and holding the dumbbells with your palms facing the bench. Bend your elbows and raise your arms toward your shoulder. Turn your forearms toward your shoulders as you lift your arms. Lower your arms back to the starting position and turn your palms back to face inwards. You can also curl one arm at a time and alternate or lift both dumbbells simultaneously.

Barbell Drag Curl

The drag curl uses a barbell to bulk up the biceps. The drag curl is an exercise that allows for a long range-of-motion to work the arms. The exercise is done standing up. The barbell is held with the hands shoulder-width apart in an underhand grip. Hold the arms straight in front of the body with the barbell, with the hands facing away from the legs. Bend the arms and flex the elbows. Lift the bar to bring the barbell close to the neck. The forearms are perpendicular to the floor at this time. Lower the barbell back to the starting position with a controlled motion.