How to Build Biceps

Though the most important muscles to train in the gym are the big ones like legs, back, and chest, everyone loves a good biceps workout. Here are a few of the most important tips on how to build biceps:

1. Make Your First Exercise Heavy
Though you may read a lot of nonsense about how to build biceps in the bodybuilding magazines that says every biceps exercise must be tight, controlled, and done with “moderate weight” and “perfect form,” you should make sure to make your first exercise in your biceps routine very heavy. You certainly do need to include a few exercises that involve less weight and stricter form, but you will never build your biceps, or any muscle for that matter, to its fullest potential without using some very heavy weight. My favorite exercise for this purpose it the basic barbell curl. Use an EZ bar if your wrists can’t handle the straight bar. Using a slight torso swing and a tight grip, curl the bar with as strict a form as possible, but don’t worry if you have to use some body English.

2. Work Your Forearms
If you want your arms, especially your biceps to reach their full potential for development, you’ve got to work your forearms just as hard. They are responsible for a great deal of strength and power on other movements, since they control your grip. Oftentimes when people ask me how to build biceps, I advise that they do forearms movements such as hammer curls. These do a great job of hitting the forearms, while still providing a great deal of stimulation to the biceps. Another great forearms exercise is the reverse curl. I prefer to do this with a cable station instead of a barbell. Either way, grab the bar with an overhand grip, so that the back of your hands are facing you, and curl in the same familiar motion.

3. Train For Strength
People who are confused about how to build biceps often forget that the biceps are a muscle like any other, and thus require large strength gains for large muscular gains. You can do all the curls you want, but if you don’t up the weights, your biceps will never grow.

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