5 Biceps Exercises That Build Big Guns

5 Biceps Exercises That Build Big Guns

The majority of men are obsessed with their biceps. Our biceps are one of the first muscles we learn to flex. Biceps have been regarded as a symbol of strength for a long time. If you ask a kid to flex his muscles, he'll probably show off his pythons.

Many people join a gym solely to increase their biceps size. It's time to get your guns out now that the sun is shining. Don't miss out on this firearms event. You don't have to be concerned if you don't know how to create bigger biceps.

Many people blame their genetics for their lack of biceps, but the true issue is their lack of training. We've outlined the five workouts you should be doing to experience tremendous results in this article. You can do all five exercises at once or select a few to include in your workouts.

You'll be on your way to climbing the mountains of your dreams if you stick to the intensity of the exercises indicated. After this workout, don't be surprised if you can't lift your arms for the following few days.

5 Exercises To Build Bigger Biceps

1. Biceps 21s

5 Biceps Exercises That Build Big Guns

One of the most difficult bicep workouts is this one. We recommend that you begin with this exercise since it will fatigue your pythons and you will be able to achieve the same pump by lifting lighter weights than you normally would.

Pin and lock your elbows to your sides while holding a straight barbell. Return to the beginning position by elevating the barbell until it is parallel to the floor. Rep this seven times. Then, for the second part of this exercise, curl the barbell to the top. Half-decline the barbell until it's parallel to the floor.

Finish seven reps, then complete another seven reps with a full range of motion. This exercise's name comes from the fact that performing all three versions for seven reps in one set results in a total of 21 reps. 7-7-7 is another name for this exercise.

1 Set

2. Dumbbell Bicep Curls

5 Biceps Exercises That Build Big Guns

This is a standard biceps workout. Bicep curls with a dumbbell have stood the test of time and are still one of the greatest workouts for developing your arms. This exercise can be done in either a standing or seated position.

If you've been training for a while, you're probably already familiar with this workout. At the top of the action, make sure you turn your hand as much as possible. This will strengthen your inner biceps and help you gain definition.

3 Sets, 12 Reps

 3. Reverse Barbell Preacher Bicep Curls

5 Biceps Exercises That Build Big Guns

When it comes to biceps exercise, most individuals forget about their forearms. Your biceps will appear larger as well if you have jacked forearms. Even if you lift weights, your joints retain the same size. Your arms will appear gigantic if you build bigger biceps and forearms.

This workout will strengthen your forearms and increase your biceps length. With your thumbs over the barbell, hold a barbell in an overhand grip. Curling with the thumb above the barbell is more difficult than curling with the thumb around it. Make your weights based on this.

3 Sets, 12 Reps

4. T-Curls

Only a few exercises can make your biceps work as hard as T-Curls. If you want to strengthen your inner biceps, this is the exercise for you. After this exercise, you'll have no idea where to put your arms.

Set an incline bench to 70 degrees and practice preacher curls with the dumbbells of your choice. While making a 'T' with your arms, alternate dumbbell hammer curls. To do this, pin your elbows to your sides and lock them in place.

3 Sets, 12 Reps

5. Double Bicep / High Cable Curls

5 Biceps Exercises That Build Big Guns

This is a fantastic biceps finisher. If you enjoy doing the front double biceps stance, you'll want to master this exercise. This workout will shape your biceps in preparation for this position. Double bicep cable curls target the biceps' apex.

Hold the handlebars and stand in the center of the cable machine. Throughout the exercise, keep your arms parallel to the floor and your elbows locked in a single position. When executing this exercise, avoid using momentum or swinging your arms.

3 Sets, 15 Reps

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