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.

Success is Achieved by doing the fundamentals - Are you happy with the results. Did we get the number of visitors we wished for? Did our visitors click on revenue producing links and ads? Were our page views up for the year or down? Did users visit more than one page? Did they make it to the order form and then abandon or did they continue and purchase our products?

Latest You Can Learn Series Blog Articles:

Celebrating Ninety Years of Life with Margaret

My Mother in Law turns 90

A Theme of Roses

The Changing Library

Nobody is Reading Books at the Library

I went into the local community Library on Sunday. My wife and I were looking for some audio CDs, "books on Tape." We found some we liked. But, as I was wandering around the library I noticed something interesting. I didn't see anyone reading any hard bound, paper filled, books.

Turn Your Instagram Photos into Your New Favorite Book with Blurb

Are You a Rabid Instagrammer (sponsored post)

If you are a rabid Instagrammer, and wistfully browsing through your Instagram profile to take in all those beautiful shots isn't cutting it anymore, why not take your talent to the next level and make a real commitment to your photography? With Blurb, you can take all of your Instagram shots and turn them in to a high quality printed book in just minutes. There is no hassle of sorting and editing, no endless hours wasted formatting for specific page requirements… just pick what you like and make it real. Watch this Blurb video to see how you can turn your feed into a seriously brag-worthy book. It’s incredibly easy and even a little bit fun. (You can even publish your Facebook photos (with comments) into a book!)

Parkinsons Walk

Parkinson's walk to raise money and awareness of Parkinson's Disease

We went to our 11th Parkinson's walk in Naperville, Illinois on September 6th, 2014. Why are we so passionate to do this 11 years in a row?

Strong Storms Wreak Havoc on Trees

We had a group of strong storms come through recently with devastating results

Neighbors Tree Damage from StormTree Down from Storm.

2014 Summer is Officially Over

Wet and Cool Summer was Perfect for Flower Gardens

This summer was unusually cool and wet. It was the first summer in the last 14 years where we didn't have to water our grass in the yard. There were a couple of weekends when we watered the trees. Our River Birch tree was a little dry and started to lose some leaves. A good watering solved that problem and made the tree happy.

A New Role at Work that Irritates Me

What we did this weekend and the New Role at Work.

Mary and I had a wonderful weekend. We celebrated an Aunt's birthday and Mary's birthday with just a handful of people. Mary's mom and her two sisters, our daughter and a cousin.

Celebrating Ten Years of Blogging

A Blogging Milestone

I was doing some programming on my computer today and I looked at the date of some of my first blog entries on the You Can Learn Series Web Site. I was shocked to realize that I have been blogging on and off for 10 years.

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