Big Biceps, Big Arms, Workouts for the Biceps

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, You Can Learn Series
Updated:
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.

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