How to Get Big Biceps for Kids may earn compensation through affiliate links in this story.
A young boy is learning how to do dumbbell curls.
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Big biceps can be important for kids that compete in sports. Building muscles through strength training can strengthen a child's bones, increase strength, help prevent injury and enhance motor skills. However, special guidelines should be followed for kids and young adults that wish to perform strength training exercises. The strength training activities should always be supervised by a qualified adult. Proper technique should be taught in order to avoid injury. Additionally, the focus should be on skills and technique, rather than lifting large loads.

Step 1

Warm up by walking or jogging for 10 minutes.

Step 2

Perform the floor pull-up. Position yourself on the floor with your shoulders under a sturdy table. Grab onto the edge of the table. Your hands should be shoulder-width apart. Tighten your abs. Bend your elbows and pull yourself off of the floor. Lower yourself back down. Keep your neck straight. Repeat eight times.

Step 3

Do the bicep curl. Stand with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your body. Bend your right elbow and lift the dumbbell to your shoulder. Lower the dumbbell back down. Repeat 10 times on each arm.

Step 4

Complete the dumbbell concentration curl. Sit on a chair or bench with your legs wider than shoulder-width apart and your feet flat on the floor. Hold a weight in your left hand. Place your left elbow against your inner left knee. Your palm should be facing the ceiling. Bend your arm and lift the dumbbell toward your shoulder. Lower the dumbbell back down. Repeat 10 times on each arm.

Step 5

Cool down by walking or jogging for 10 minutes.

Step 6

Stretch the biceps. Sit on a mat on the floor. Bend your knees and place your feet flat on the floor. Place your hands behind you and flat on the floor with your fingers pointed toward the wall behind you. Slide your butt toward your feet until you feel a stretch in your biceps. Hold for 20 seconds.


Children should be encouraged to drink plenty of water during a workout, since they are more prone to heat-related conditions.

Perform one to three sets of each exercise two to three times per week, on nonconsecutive days.


A child should lift relatively light loads. If the child cannot lift a weight at least six times, it is too heavy.

Strength training is not recommended for children under the age of 7.

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