To get bigger biceps, you need to do exercises that specifically target the muscles in your upper arm. But not all exercises are created equal – some work better than others. In this article, we will discuss the five best exercises for getting bigger biceps, as well as how to perform them correctly. So if you're looking to add some size and definition to your arms, read on!
Home Bicep Workouts
Exercising your biceps routinely and eating enough is the best way to grow your biceps. Curls are the best direct way to work them, and using dumbbells and barbells is a great option.
Another great choice is MAXPRO– an innovative Concentric Resistance Training (CTR) machine, which we'll touch on later.
But first, here are some other bicep workouts you can do at home today.
1. Seated Alternating Dumbbell Curls
This exercise is great for isolating the biceps muscles. Sit on a bench with your back straight and a dumbbell in each hand, palms facing forward. From here, slowly lift one dumbbell to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationery.
Pause for a moment, and then lower the weight back to the starting position. Repeat with the other arm.
Do 3 sets of 12-15 repetitions. Or you can start with a higher weight and do fewer reps.
2. Standing Resistance Band Hammer Curls
This exercise works both the biceps and brachioradialis (a muscle in the forearm). It also requires no equipment other than a resistance band, making it perfect for home workouts.
To do this exercise, stand on the center of a resistance band and hold the band with your palms parallel to each other. From here, curl your hands toward your shoulders, maintaining the position of your palms throughout the movement.
Pause for a moment at the top of the curl, and then lower your hands back to the starting position.
3. Standing Dumbbell Curls
Standing dumbbell curls are a great exercise for building bicep strength and size. To do it, stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your thighs.
From here, curl the weights toward your shoulders, maintaining the position of your palms throughout the movement. Pause for a moment at the top of the curl, and then lower your hands back to the starting position.
4. Reverse-Grip Barbell Row
This exercise works the muscles in your back as well as your biceps. To do it, stand with your feet shoulder-width apart and bend forward at the hips so that your back is parallel to the ground.
From here, grip a barbell with an overhand grip (palms facing down) and pull it toward your chest, leading with your elbows.
Pause for a moment at the top of the row, and then lower the barbell back to the starting position.
5. Barbell Curls
Barbell curls are a great exercise for building bicep strength and size. To do them, stand with your feet shoulder-width apart and grip a barbell with an underhand grip (palms facing up).
From here, curl the barbell toward your chest, leading with your elbows. Pause for a moment at the top of the curl, and then lower the barbell back to the starting position.
MAXPRO CTR Machine
Instead of using traditional weights, the MAXPRO uses a one-of-a-kind, innovative design that uses cable resistance in a small, 10-pound package. This makes it ideal for home workouts, as you don't need any other equipment, and saves space.
It also allows you to adjust the difficulty of the exercises to match your fitness level. So if you're a beginner, you can start with a lower setting and work your way up.
With the MAXPRO, you can do a variety of bicep workouts, including curls, rows, and hammer curls– along with several other resistance, strength, HIIT, pylo, suspension, stretching, and cardio workouts.
To learn more about the MAXPRO and how it can help you get bigger biceps at home, click here.