To gain maximum strength, size and definition in your biceps, focus on using free weights. Weightlifting promotes hypertrophy, or muscle growth, by recruiting multiple groups of muscles during a movement. Engage in short, intense workouts to pump up your biceps.
Anatomy
The biceps brachii muscle stretches across the front of your upper arm and contains a long, or outer, head and a short, or inner, head. You use your biceps when flexing your elbow or rotating your forearm outward. To effectively train your biceps, perform exercises that place stress on both the outer and inner heads, adding fullness to the muscle.
Barbell Curl
Barbell curls help add mass to both the long and short head of the muscle. Stand up straight and grasp a barbell with your palms facing forward and hands shoulder-width apart. Slowly curl the weight to your shoulders, keeping your upper arms stationary and your back straight throughout the movement. Hold the peak contraction for a moment. Gradually lower the weight until your arms are fully extended. Do four sets of 12 repetitions to increase the strength and size of your biceps muscles. Rest 45 seconds between sets for a short, intense workout.
Concentration Curls
Concentration curls help to create the illusion of a peak in your biceps muscle, targeting the inner head. Sit near the end of a flat bench with your knees bent, legs spread and feet on the floor. Grasp a dumbbell with your right hand. Position the back of your upper right arm on your inner right thigh. Your should be able to fully extend your arm without the dumbbell touching the floor.
Slowly curl the weight until the dumbbell is at shoulder height and your bicep is fully contracted. Lower the weight until your arm is fully extended. Repeat the movement with the other arm. Do four sets of 12 repetitions. Rest 45 seconds between sets for a short, intense workout.
Cross Body Hammer Curl
Cross body hammer curls add width to your biceps muscles. Grasp two dumbbells and stand up straight with your arms at your sides and your palms facing in. Slowly curl your right arm to your left shoulder, keeping your palm in and upper arm stationary. Hold the peak contraction for a moment. Gradually lower the dumbbell until your arm is fully extended. Repeat the movement with your left arm. Do four sets of 12 repetitions. Rest 45 seconds between sets for a short, intense workout.
Tips
Having strong biceps can help your performance in heavy pulling exercises like chinups or dumbbell rows.
Avoid swinging motions while curling to reduce the risk of injury.
Before starting a resistance training regimen consult a physician.
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