Getting bulging biceps takes a lot of hard work and dedication. However, you can speed up the process with exercises that specifically target the upper arms. Perform eight to 12 repetitions of each exercise to fatigue the muscles.
Standing Barbell Curl
Start this exercise with a standard barbell and as much weight as you can comfortably handle. Grip the barbell with your palms up and your hands shoulder-width apart. Hold the barbell in front of your hips with your elbows tucked to your sides. Now curl the barbell, lifting the weight toward your chest while keeping your elbows secured at your sides. Keep tension on your biceps throughout the movement, making sure not to relax at the bottom of the curl or to bounce the barbell off your legs. Reverse your grip, with your palms facing down, to also work the forearms.
Alternating Dumbbell Curls
Stand with a dumbbell in each hand, your arms down at your sides and your palms facing your body. While keeping your elbow tucked, lift the left dumbbell in a curling motion, rotating the weight on the way up so your palm is facing your shoulder at the top of the movement. Lower the weight into place and then perform the same style of curl with your right arm, remembering to keep your elbow anchored. Alternating arms allows you to focus on each individual curl, ensuring you get the most out of each repetition.
Cross-Body Hammer Curl
This variation of the dumbbell curl targets the biceps and forearms. Stand with a dumbbell in each hand, arms at your sides and your palms facing your body. While keeping your elbow tucked to your side, lift the dumbbell in your left hand, raising the weight up and across your body so the tip of the dumbbell touches your right shoulder. Lower the weight back to the starting position with a slow, controlled movement. Repeat this with your right arm, touching the tip of the dumbbell to your left shoulder.
Drag Curl
Grab the barbell bar with your palms facing up and your hands shoulder-width apart. Keep your elbows tucked to your side and lift the barbell by dragging it straight up, keeping it in constant contact with your torso. Your elbows should bend and be pushed out behind you as you raise the bar. After making sure to flex your biceps at the top of the movement, lower the weight in the same fashion.
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