Big Biceps, Big Arms, Workouts for the Biceps

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, You Can Learn Series
August 17, 2005

    Everybody wants big arms, large biceps. When you walk down the street you want people to say, "look at the guns on that guy." This article will give you exercises to increase muscle mass in the biceps and to increase your ability to carry things in your arms. Whether it's taking the garbage to the street or moving things around the house, your big biceps carry the load.

Here's a list of exercises that can help you strengthen your biceps. These are the class of exercises known as the curls, like preacher curls, cheater curls, and seated curls. But as you max out your biceps, I want to remind you that there are two sets of muscles in the arm, the biceps and the triceps. So build the biceps, but for the really big arms don't neglect the triceps.

The preacher curl is the exercise or big biceps workout most known by the average weightlifter. Every young boy has done cheater curls at home with a set of dumbbells. But for the really big biceps, you have to do more.

There are other exercises that will help your biceps that are part of exercises for other muscles, such as the upright row, a "shoulder exercise. If you are doing your workouts for the full body, you will definitely be covered. Look below and you will see a whole list of workouts for the biceps. The basics of working the biceps start with these bicep exercises. I hope you enjoy these arm workouts and you are satisfied with your bigger, stronger arms and biceps.

As always, if you haven't exercised in a long time or you have long standing medical problems, be sure and see a doctor before starting this or any exercise routine.
Biceps - Preacher Curl
  • Sit on weight bench with Preacher Curl attachment
  • Hold barbell in your hands with your palms facing up.
  • Place elbows on the preacher curl pad
  • Extend arms
  • Curl the arm toward your body, keeping your elbows on the pad
  • Hold one second
  • Extend arms to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Biceps - Cheater Curls
  • Hold dumbbells in your hands with your palms facing up.
  • Extend arms downward toward the floor
  • Curl the arms toward your body
  • Hold one second
  • Extend arms to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Biceps - Seated Curls
  • Hold one dumbbell in one hand with your palm facing up.
  • Place elbow on the inside of your leg just above the knee
  • Extend arm downward toward the floor
  • Curl the arm upwards, keeping elbow on your leg
  • Hold one second
  • Extend arm to starting position
  • Repeat 6 to 12 times.
  • Switch arm and repeat previous steps
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Biceps - Alternating Dumbbell Curl
  • Hold dumbbells in hands with your palms facing up.
  • Extend arms downward toward the floor
  • Curl one arm upwards
  • Hold one second
  • Extend arm to starting position
  • Curl other arm upwards
  • Hold one second
  • Extend arm to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Remember to start slow with small weights, just because you lifted 200 pounds as a 20 year old doesn't mean you have to begin at that weight. Try 10 pounds or 20 pounds and work up from there. If you haven't weightlifted in a long time or have never weightlifted, then start small. I can't stress that enough. These exercises can be very dangerous if not done correctly or with the proper weight.

Seated Curls help build big biceps
Seated curls make for an excellent big biceps workout.

This article covered building the arms with exercises for the biceps. You should have learned the right way to do a bicep exercise and the best workouts for the biceps. As you watch your biceps get bigger and stronger, remember for really big arms you have to also do workouts for the triceps. These workouts for the biceps will grow your arms and are an excellent addition to your weight training program. Begin today to add these bicep workouts to your exercise routine and be proud of your arms and biceps.

I want to encourage you to have fun in your quest for a better, stronger, more fit body and biceps. Sometimes, you will have to take a day off. Listen to your body, after a long weekend doing yard work and playing with family and friends and your body is screaming for a rest, take a day off from your weightlifting routine and relax and let your body recover. Always think long term in your exercising goals.

A daily check list you can use to check your blog success. Tips on what should you do today. How to monetize your blog. How to get traffic.

Latest You Can Learn Series Blog Articles:

Take an Extra 15 Percent off adidas Supernova Glide and Response Boost Shoes

15 Percent Savings on adidas shoes

*Disclosure of Material Connection: I am a member of the Shareasale affiliate program and an affiliate of adidas. I may be paid a small amount for this article but all comments are mine and there was no obligation to write a positive one. All opinions expressed here are entirely of my own and may not necessarily agree with those of adidas. This disclosure is in accordance with the Federal Trade Commission's 16 CFR, Part 255, Guides Concerning the Use of Endorsements and Testimonials in Advertising.*

Dawn And Hawkes Live

We went to see a live performance of Dawn and Hawkes best known from their The Voice Performance

Dawn and Hawkes live performance at Elgin Community College November 22, 2014

Self Publishing Your Great American Novel

Publishing And Selling Books in the Blurb Bookstore (sponsored post)

You can use the Blurb BookWright program to self publish your novel or your favorite photos into a best seller

Winter Weather Bad Driving

Cold weather returns to Illinois and bad driving returns with it

We are in the grips of a winter blast from the Arctic even though it is only mid November. Monday night coming home from work we had flurries of snow. That was enough to scare all the drivers to drive 20 mph below the speed limit. The roads were dry, but people see snow and all of a sudden they forget everything they learned about driving.

Thinking of Brian Today

Sunday Mass Football game and thoughts about my brother

Brian and Linda on their wedding day many years ago.

Technological Advances into Space

A Trip to a Comet and A Hearing Aid that brings back Hearing

Milk and Soda pop can kill you or so the experts say.

Design your own adidas ZX FLUX Shoes

How Cool is this you can design your own adidas shoes

Design your own adidas ZX FLUX Shoes

The Trip Home and The Caryville Hampton Inn

Heading home from the deep south

Carol Ann standing next to an Old Ford in Caryville TN

Inspiration via France

You're never too young to create (sponsored post).

If a Fourteen Year Old can create magic with images, think what you can do.

Fixing a Water Heater Problem

Finding the Problem and then Figuring out How to Fix It

Last night Mary and I were in the basement and we noticed water on the floor. The problem was the water was nowhere near anything we thought might be leaking.

Home| About Us | NewsLetters | Contact Us |

Copyright © 2004-2014 You Can Learn Series

You Can Learn Series Home Page You Can Learn Series
You Can Learn Series Home Page Home      About the creators of YouCanLearnSeriesAbout Us      Contact YouCanLearnSeriesContact Us      Site map of YouCanLearnSeriesSite Map      Privacy Policy of You Can Learn SeriesPrivacy Policy       Terms of Use of You Can Learn Series web siteTerms of Use       YouCanLearnSeries RSS feed for weightlifting and bodybuilding workouts     
C# and ASP.Net Programming TipsC# and ASP.Net      SQL Tutorial, tips and tricks for DBA'sSQL       Landscaping Tips for Home GardenersLandscaping       WeightLifting Tips for the Young and OldWeightLifting       Kenno's BlogBlog      Good health TipsGoodHealth       Learn about Great Travel DestinationsTravel       Web Business TipsWeb Business      You Can Learn Series OnLine StoreStore

You Can Learn C# and ASP.Net Series C# and ASP.Net
You Can Learn SQL Series Learn SQL
You Can Learn Landscaping and Gardening Series Landscape Tips

You Can Learn Weightlifting Series WeightLift Tips
  Workouts for the BackBack
  Workouts for the BicepsBiceps
  Workouts for the ShouldersShoulders
  Workouts for the ChestChest
  Workouts for the LegsLegs
  Workouts for the TricepsTriceps
  Weight Training EquipmentTraining Equipment
  3 Day 12 Exercise Circuit Training with Free Weights workout.Three Day Circuit Training Workout
  A four day 6 exercise workout.Four Day Workout
  An amazing 4 week full body workout .Body Builder Workout
  Larrys bulk up fast strength training workout.Larrys Workout
  The basics for building a home gym.Home Gym Equipment

Shoulder Workouts
  Behind the neck press with barbellBehind Neck Press
  Dumbbell Raise Shoulder WorkoutDumbbell Raise
  Front Deltoid Raise Shoulder WorkoutFront Deltoid Raise
  Shoulder Shrug WorkoutShoulder Shrug
  Side Deltoid Raise WorkoutSide Deltoid Raise
  Upright Row shoulder workout with DumbbellsUpright Row

Back Workouts
  Lat pull down wide grip across chestLat Pull Down
  One Arm Dumbbell RowOne Arm Dumbbell Row
  Toe Touch - Back WorkoutToe Touch

Arm Workouts
  Preacher Curl with Barbell
	workout helps you target the biceps.Preacher Curl
  Seated curl with dumbbell Big Bicep WorkoutSeated Curl

Kenno's Blog Blog
You Can Learn Good Health Series Good Health Tips
You Can Learn Series Newsletters Newsletters
Learn about Great Travel DestinationsTravel
You Can Learn Series Web Business TipsWeb Business Tips
You Can Learn Series OnLine StoreMerchandise

Sara A Mason - Sci-Fi Author of Renegades

Americas Public Schools