What does a bodybuilder do when someone asks him/her to flex their muscles? They’d flex their biceps muscles.
This shows how important the biceps muscles are when it comes to showcasing body muscles. Biceps play an important role in defining your physique and they are the only muscles that are noticed at first even by people who are not from the fitness genre or fitness lifestyle.
So, if you are someone who wants a good physique and want people to notice your body, you must focus on how to build bigger biceps.
But before telling you how can you do bigger biceps exercises, you must know a bit about the structure of biceps muscles and how they grow.
The biceps muscle is a two-headed muscle found on the upper portion of the upper arm. These two heads; the long head and short head of the biceps muscles are connected at one end to the shoulder joint and the other end to the forearm and moves the forearm at the elbow joint through the brachialis muscle. Hence, the function of the biceps muscle is the movement of the forearm by contracting and relaxing the biceps brachii and the brachialis.
Now, when you know the structure and function of the Biceps muscle, it is easier for you to learn and understand the exercises of building bigger biceps.
This article will list and explain some of the best ways to build bigger biceps fast.
Biceps curls are the most common yet one of the most effective ways of building bigger biceps. It targets both the upper arm muscles; the biceps and the lower arm muscles; the brachialis and brachioradialis. It can be performed by both the dumbbells and the barbell. It is a simple exercise recognized widely for building arms.
What you need to do is stand straight while holding a dumbbell in each hand or holding a barbell in both hands with the added weight. Now fix your elbows and attach them to your body. Move the dumbbells or barbell towards your chest with the movement of your forearm and the elbow joint. Do not move your shoulders while lifting the weight. Your lower arm (the forearm) should be moving only due to the contraction and relaxation of the biceps and the triceps muscles.
This is the basic technique of doing the bicep curls but if you are more concerned about building bigger biceps and you want to grow biceps fast, you must try some of the varieties in this exercise.
You can hold the barbell at different positions. The wide grip barbell curls are mostly affecting the short head of the biceps
Similarly, the narrow grip barbell curls focus more on the long head and the brachialis muscle. So, you can try the mix of all these varieties to target the complete arms.
The preacher curls are considered one of the best stretching exercises for the biceps muscle. The preacher curls put maximum concentration on biceps during stretching them and contracting them back. If you want your biceps muscles to grow and elongate at the same time, you must try preacher curls.
The Preacher curls can be done on the preacher bench if you want to do it with an EZ barbell or with a dumbbell. The one-arm dumbbell preacher curls are the most adopted exercise by professional athletes. The preacher bench also provides support to place your upper arm and move your lower arm while contracting the relaxing the biceps and triceps muscles alternatively. Another important benefit of this exercise is that it stimulates and strengthens the brachialis muscle too which lies underneath the biceps muscle and acts as the main agent of pulling the elbow.
The hammer curls, although ignored by many bodybuilders, is a powerful and not to miss exercise if you want to grow bigger biceps fast. As the name implies, the hammer curls look somewhat like using a hammer to fix a nail. The position of wrists in this exercise is directed inwards to the body hence giving you a hammer position. This exercise focuses mainly on the long head and the brachialis muscle. The brachialis muscle is the main flexor of the elbow joint and it provides a long muscular form the while biceps muscle group. Secondly, if the brachialis muscle is developed, the biceps peak is easily recognizable as a separate muscle and it looks prominent. This exercise is one of the best ways to train your brachialis muscle and the long head of the biceps muscle as well.
There are two ways to do hammer curls. One way is to lift and both the dumbbells at the same time and the other way is to lift each one alternatively.
Whether you want to make the biceps muscle grow, elongate or make it prominent, you need to train the whole muscle group including the biceps muscle (biceps brachii), the brachialis muscle, and the brachioradialis. Now different exercises train different combinations of the muscle groups. So, if you want to train all of them you must follow these three exercises mentioned above to let the whole muscle group grow and increase the visibility of your biceps when you flex.
A question arises, is this training enough for building bigger biceps? Growing a muscle does not only need training and exercise, rather a complex of training, diet, and rest is necessary to build any muscle. So, if you are thinking of growing biceps muscle, you need to have a low carbohydrate, high proteins diet, too. This is because the body needs proteins to build the ruptured and torn muscle fibers again. And this whole process requires rest too because when the muscle fibers are torn, and new muscle fibers are building up, the muscle should not be in motion which may disrupt the building process.
So, if you want to build bigger biceps, you should consider doing all these exercises to achieve better results.