Many men who strive to develop a muscular physique long for large, strong biceps. Building these upper arm muscles gives you both an impressive appearance and more strength. It's common to want to develop these muscles quickly, but you must follow a sensible biceps-strengthening regimen that allows time for your muscles to recuperate and grow between workouts.
Dumbbell and Barbell Curls
Dumbbell curls are a traditional favorite for strengthening upper arm muscles. You perform this exercise with two dumbbells and can use both arms simultaneously for a fast workout. However, if you prefer, you may perform this exercise alternating arms between repetitions or sets. Begin with an underhand grip in which your palms face away from your body. Squeeze your biceps muscles as you curl the dumbbells toward your shoulders.
Barbell curls are performed using the same mechanics as dumbbell curls, except you use a barbell with or without additional plate weights. You must perform this exercise with both arms simultaneously. Grasp the bar with your hands shoulder-width apart, palms facing away from your body. Avoid heaving the bar toward your chest and concentrate on squeezing your biceps muscles to power the movement of the bar.
Concentration Curls and Hammer Curls
Concentration curls are performed with dumbbells one arm at a time. Place your right elbow on your inner right thigh, then raise and lower the dumbbell by straightening and curling your arm. After performing a full set, switch arms and repeat the motion with your left elbow resting on your inner left thigh.
You can perform hammer curls with both arms simultaneously or alternating arms between repetitions. Keep your palms facing your body throughout the exercise as you curl the dumbbells toward your shoulders.
Underhanded Chinups
Performing chinups with your palms facing your body strengthens your biceps muscles. Bend your knees once you have a firm grip on the chin-up bar. Bend your elbows to raise and lower your body. Hold the height of this exercise for one count for maximum muscle development. For additional resistance, hold a dumbbell between your feet.
Frequency, Sets and Repetitions
Over-training your muscles is counterproductive. Perform no more than three biceps workouts every week, and allow a day of rest between workouts. To develop large muscles, use an amount of weight that makes it difficult for you to complete a set. Perform two to three sets of six to 10 repetitions of each exercise.
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