How to build big biceps

The bicep muscles are perhaps the most frequently worked on muscle by fitness enthusiasts. This is not surprising because the biceps are frequently called the glamour muscle just because it is visible more visible than other muscles which are usually covered by clothing. This is a sad mistake because you need to work on all major muscle groups for your overall development as well as for encouraging bicep growth.

The bicep, as the name suggest, the first 2 letters being  "bi",  actually comprises of two muscles at the front of the arms. The short or medial head attaches to the coracoid process of the scapula; the long or lateral head attaches to the glenoid.

To build biceps, you must lift weights and perform curls. There are many curling exercises designed for different bicep development. It is important to note that you have to focus using your biceps to do most of the work and mentally cut other muscle involvement such as your abs, fore arms etc. Exercises are to be done with strict form without swinging of the weights.

Listed below are some great exercises to blast your biceps to new growth.

Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps. Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body
and do not pivot them. Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise.

Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look. Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard. Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.