The best workout routine for bigger biceps should avoid the common error that more is better and be carefully structured to hit all the parts of the biceps. You might not be able to get biceps as big as the top bodybuilders, but you can build biceps to be proud of that will be the envy of your buddies.
Guidelines
The biceps are a relatively small muscle group that's used when you perform pulling exercises such as pullups, lat pulldowns and rowing movements. To get big biceps, keep your bicep routine short and intense, and avoid doing too many multi-set exercises, which will over-train your biceps, reduce your chances of getting bigger biceps and increase the risk of injury.
Barbell Curls
The standing barbell curl is the basic exercise for the biceps. It targets both the short head and long head of the biceps. Do one light warm-up set of 12 to 15 reps. Load the bar with a heavier weight and do three sets of 6 to 12 repetitions. Ensure you maintain proper technique. Use only elbow flexion when you curl and keep your back straight.
Body Weight
Grasp a pullup bar with an underarm grip about a shoulder width apart. Cross your ankles to prevent your feet from dangling and pull yourself up slowly. Get your chest as near to the pullup bar as possible. Focus on using your biceps and not your lats to pull yourself up. Lower yourself to your starting position and repeat for 10 to 15 repetitions. Use a weighted vest once you can do 15 reps and do three sets.
Alternate Dumbbell Curls
Set the gradient on an incline bench to about 85 degrees. Grasp a pair of dumbbells and sit back on the bench with your arms dangling by your side and the dumbbells facing inward. Curl the left hand dumbbell up and gradually turn your wrist until your palm is facing you at the top of the movement, when your bicep hits full contraction. This turn of the wrist is termed supination and gives an extra contraction to the bicep muscle. Lower your arm to its starting position and repeat the movement with your right arm. Using dumbbells enables you to target each bicep individually, and your stronger arm is unable to assist your weaker arm in the movement. Do two or three sets of 12 to 20 reps. This exercise emphasizes the long head more than the short head. Keep the dumbbells facing inward throughout the movement to target the brachialis, which is on the side of your upper arm, between your biceps and triceps.
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