4 Biceps Exercises to Guarantee the Biggest Biceps

4 Biceps Exercises to Guarantee the Biggest Biceps
4 Biceps Exercises to Guarantee the Biggest Biceps

Gaining bigger biceps is a top one desire for every gym person, and it’s not an easy task to shape your biceps in the proper way. There are a lot of exercises that will help you to prominent your shirt sleeves.

But if your target area is just a biceps then you are at the best place. Just carefully follow the descriptions of each exercise and you will start gaining your desired results instantly, especially for beginners. 

Here are some best biceps exercises:

  • Chin-Ups
  • Barbell Curl
  • EZ Bar Preacher Curl
  • Concentration Curls


Chin-up is one of the most effective exercise for monster biceps done on the bar. It’s a complete bodyweight exercise to help you gain some serious muscle growth.

You have to keep your hands closer together, as you use the strength in your arms in pulling your body off the ground. Do 3 to 4 sets with 6 to 8 reps slowly and gently. The benefit of this exercise provides you complete upper body strength.

Benefits Chin-Ups:

  • Complete upper body pulling strength.
  • No equipment needed.
  • Bodyweight movements

Barbell Curl

Barbell curl exercise is directly associated with biceps size and provides strength to the entire muscle. This is a simple exercise but requires some equipment. You just need a barbell curl with underhand grip, select a weight as per your capacity. Normally start with lower weight and do 3 sets with 20 reps. 


Barbell Curl Benefits

  • It’s simple but effective.
  • Directly associated with your arm size.
  • provide strength to your upper body.

EZ Bar Preacher Curl

You need a bench and a particular bar for this exercise. Just Simply sit on the bench and adjust bench height as per your armpit. Grab the EZ bar handle, and the barbell should be gripped with the underhand gripping. Now curl the bar upward and do 3 sets with 12 reps. This exercise will help to stimulate the different biceps muscles.

EZ Bar Preacher Curl Benefits

  • Stimulate biceps muscles.
  • Provides control over the movement.

Concentration Curls

Concentration Curls is accomplished one arm at a time in order to concentrate on the one muscle being worked, as the name implies. This is done sitting with your elbow resting on your knee. Note that the dumbbell is lowered slowly, extending the elbow, and afterward, slowly bring it back up. 

This is a results-oriented exercise. Usually, people perform this at the end of the training after basic biceps workout.

Concentration Curls Benefits

  • Develops muscular strength and power.
  • Improves body aesthetics and function.

The Bottom Line

The above exercises are best to build your biceps, but they will only provide you guaranteed results if you do with a proper angel. You must need to study these exercises and also learn a technique from your physical trainer.

The second important thing you also need to follow a rich diet plan including carbs, protein, and healthy oils will support your work out.


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