Every one wants bigger biceps. Even though they’re a relatively small muscle group, big biceps are important to most men. They’re practically a billboard proclaiming that their owner works out, takes care of himself, and has a solid measure of strength.
What’s worth remembering: When your elbows are in front of the plane of your body, the biceps long head isn’t able to fully stretch, so these kinds of exercises better target the short head. Also, when your arms are behind the plane of your body, the long head is fully stretched so it picks up the greater load.
Even moving your hands in and out when doing barbell curls changes the emphasis, so it’s worth exploring the many variations here. You’ll also want to try exercises that shift the position of your palms—whether supinated (palms up), pronated (palms down), or neutral (palms facing in). These subtle shifts make a decided difference in what area of your upper arm is engaged to the fullest.
One more thing: You don’t have to be a guy to get the most out of these workouts. We know guys really want big arms, so these workouts are definitely geared toward getting you jacked, no matter your level of experience, but I encourage women to try them on for size as well!
Workout For Mass
Chin-ups aside, there aren’t great multi joint movements that target the biceps. You’ll want to start with the arm exercise that allows you to move maximum weight: the standing barbell curl. Use a shoulder-width grip here to work both biceps heads. Additional exercises require you to change elbow and hand position:
The incline stretches the long head better, while the preacher is better for the short head. Neutral-grip moves like hammer curls hit your underlying brachialis muscle, and reverse-grip movements emphasise the brachioradialis.
These workout charts do not contain warm-up sets. Perform as many as you need, but never take your warm-up to failure.
Choose a weight that allows you to reach muscle failure by the target rep listed. This scheme follows a reverse pyramid, meaning you lighten the weight a bit on each set after your first set for slightly higher reps. But it’s important to take each set to muscle failure.