How to Get Big Biceps

Most men who aim at building muscle want big biceps. The most obvious explanation for this desire is that big biceps are highly visible and thus an attribute to show off. Additionally, some of the best professional bodybuilding champions are known for their stupendous size biceps .

The biceps are upper arm muscles that are anatomically known as the biceps brachii. Exercise is not the only answer to how to get big biceps. Associated muscles brachialis and brachioradialis, also need to be taken into consideration while working out, as they contribute to greater overall upper arm size, which will make the biceps seem larger. Exercise is not the only answer to how to get big biceps, for the key to their development is rest, as well as back and shoulder exercises. The following are some of the best biceps building exercises.

Barbell Curl
Stand with your feet shoulder-width apart and grip the barbell at shoulder-width, between your palms, using an underhand grip. Now stand up straight with your shoulders squared, with your arms fully extended and the bar hanging in front of you. Ensure that your arms, shoulders and hands are in a straight line. Now gradually curl the bar up toward your chest, all the while avoiding leaning back or swinging the weight. Keep your elbows steady and close to your sides. Bring the barbell up as high as you can, squeezing your biceps as you do so. When you lower the weight, do it slowly or you will get injured if you let it drop down.

Hammer Curls
Stand with your feet shoulder-width apart and sit in an upright position. Now hold a dumbbell in each hand, with your palms facing each other and your arms hanging down at your sides. While performing the exercise, keep your upper body steady. Once again flex the elbows and curl the dumbbell in your right hand up to approximately shoulder level. Remember to squeeze your bicep while bringing it up and then slowly lower the weight. Keep your elbows firmly at your sides, and do not turn your wrists during this curl. This exercise may be done one arm at a time, you could alternate.

Overhead Cable Curl
Secure the stirrup attachment to two overhead cable pulleys. Position yourself between them and grasp the handles with an underhand grip. Hold your arms straight out so that they are parallel to the ground. Now raise your hands to about the same height as your head. Keeping your elbows steady and in the same place, curl your hands toward your shoulders. Try not to let your elbows move in any direction: up, down or forward. When your palms are closest to your shoulders, hold the position for a moment, squeeze and return to the starting position.

One-Arm Preacher Curls
This exercise requires the use of a regular preacher bench. Once seated on the preacher bench, extend your arm and grasp a dumbbell with your right hand using an underhand grip, while locking your elbow. Gradually curl the dumbbell up towards your right shoulder and squeeze your bicep while bringing it up. Gently lower the weight to the starting position. This exercise may be done one arm at a time, you could alternate.

These exercises should give you a good idea of how to get big biceps. While performing these exercises, it is important to keep one's back and head straight throughout the routine. Shoulders too need to be stabilized, which may be done by squeezing shoulder blades together. While performing any workout, it is as important to do the right exercises, as it is to use the correct technique.