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Using dumbbells and bodyweight exercises to grow your biceps
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Sun’s out, guns out, as they say, and you want to make sure those guns are the biggest they can be. Yes, we’re talking about your biceps. But there’s more to building big arms than just doing a few dumbbell curls and calling it a day. It takes a balanced, well-rounded workout routine and some intentional dietary decisions to achieve arms that look like they belong to a Greek statue. That’s why we’re here to show you the optimal exercises for targeting your biceps and supporting muscles, key training techniques to maximize gains, and diet tips to make sure you have the nutrition you need to get the arms you deserve.
Things You Should Know
- Perform weight exercises that target your biceps specifically, like dumbbell curls, concentration curls, and pull-ups.
- Work out your supporting muscles with exercises like pectoral flies, push-ups, and upper body stretches.
- Train only 2-3 times a week with rest days in between, and prioritize lifting heavier weights over the number of sets you perform.
- Focus on eating foods high in nutrients and proteins (veggies and fruits) while avoiding high-calorie, low-nutrient foods, like sweets and candy.
Steps
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Perform dumbbell curls to target your biceps directly. The upward motion of a dumbbell curl is one of the best ways to build your biceps. [1] X Expert Source Monica Morris
ACE Certified Personal Trainer Expert Interview. 6 December 2019. Stand with your feet shoulder-width apart. Hold a dumbbell in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest, then slowly lower them back down. [2] X Research source- Perform 1 set of between 12-15 reps. Increase to 2 sets after a week or 2. After that, increase the weight of the dumbbells.
- Throw in some bicep curl variations , like the reverse grip (hold the dumbbells with your palms facing away from you) or the hammer curl (hold the dumbbells like ski poles) for a more extensive workout.
- Alternatively, use kettlebells
or barbells
. [3]
X
Expert Source
Monica Morris
ACE Certified Personal Trainer Expert Interview. 6 December 2019.
Tip: If you don't have weights handy, use some common household objects, like a full milk jug or water bottles filled with rice.
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Do inclined dumbbell curls to push your biceps to the limit. Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended downward. Curl one dumbbell at a time, alternating arms, until the dumbbell is level with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position. [4] X Research source
- Perform 2 sets of between 6 and 8 reps. Increase to 3 sets after a couple weeks, then add more weight as you get stronger.
- Use a lighter weight for this exercise than you use for regular dumbbell curls; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout.
- This exercise hyperextends your shoulder to stretch both portions of your biceps brachii (the 2-pronged muscle that make up your biceps), which more effectively builds muscle.
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Perform concentration curls to isolate your biceps in a workout. Sit on an exercise bench with your feet flat on the ground and knees spread. Lean forward so that your elbow touches the inside of your knee, and your arm is fully extended downward, holding the dumbbell near the floor. Slowly curl the dumbbell toward your chest, keeping your elbow in place, then slowly lower the dumbbell back to its starting position. [5] X Research source
- Perform 2 sets of between 6 and 8 reps, then repeat with your left arm.
- Place your free hand on your knee for stability, but avoid using either of your knees for leverage during the curl, which may lessen the intensity.
- Like the name implies, concentration curls isolate your biceps as the primary “movers” in the workout, making for a more intense lift that boosts growth.
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Do pull-ups to work your biceps’ full range of motion. Grip a pull-up bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position. [6] X Research source
- Perform 2 sets of 6-8 reps, and increase to 8-12 reps and 3 sets once you have gained strength.
- Chin-ups engage your biceps’ entire range of motion, activating them more fully and allowing for a more thorough workout than just curls alone.
- Grip the bar with your palms facing away from you, and vary the width of your grip to target every portion of your biceps, as well as other muscle groups.
- To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time.
- If a pull-up is too difficult for you right now, start with a dead hang; grip the pull-up bar, lift your feet off the ground, and hang with your arms straight for 10 seconds.
- Reader Poll: We asked 319 wikiHow readers and 59% of them agreed that pull-ups are the most challenging exercise to perform. [Take Poll] So you should take your time and work your way up to the full exercise!
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Perform pectoral flies to enhance your bicep exercises. Lie on a bench so that your head, torso, and rear are all supported, and your feet are flat on the floor. Hold the dumbbells straight up over your chest, elbows bent slightly, then slowly lower your arms out to the sides—only as far as you can comfortably manage while still being able to lift them again. Exhale and bring the dumbbells back together over your chest in an arched motion. [7] X Research source
- Do a single set of 6-8 flies, or as many as you can comfortably perform, up to 10. Once you’ve built some strength, perform 2 more sets with 5-minute breaks in between.
- This exercise works out your pectoral muscles as well as your biceps, and helps you create a strong foundation for a safe, successful bicep workout.
- Incorporate pectoral fly exercises into either your bicep workout or additional strength training workouts on days you rest your biceps.
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Perform push-ups to strengthen your shoulders. Assume a plank position with your arms extended and your hands slightly wider than shoulder width. Set your feet so that your legs are straight back behind you with your toes on the ground. Keeping your head, neck, and spine in a straight line, slowly lower yourself so that your arms are bent at 90 degrees, then raise yourself again—take 2 seconds to go down and 1 second to go up. [8] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Perform as many reps as you can while maintaining proper form, gradually increasing as you become stronger.
- Push-ups help build strength in the shoulders , chest and triceps, all of which work in conjunction with the biceps and make your arms bigger.
- Incorporate push-ups in your regular workout routine as a body-weight exercise to help build up your supporting muscle groups.
- Place your hands in a diamond shape to target your triceps.
- Place your hands wider, so that your elbows nearly make a 90-degree angle when raised, to target your chest.
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Add stretching to your routine to speed the recovery process. Stretching is important to help your muscles loosen up and repair after a workout. Plus, stretching helps build muscle mass by loosening and tearing muscle fibers, which then grow back stronger. [9] X Research source Add upper-body stretches to your routine , such as yoga, to make sure that your biceps and supporting muscle groups are all getting the attention they deserve.
- Perform arm-specific static stretches, but also perform whole-body stretching exercises to provide a more inclusive, comprehensive stretch for all the muscles worked in your routine, including smaller supporting muscles.
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Train your biceps 2 or 3 days a week. Don’t lift every day! You might think that working out every day will lead to bigger biceps, but your muscles actually get bigger and stronger during the resting period in between workouts, when they have time to recover. Start training your biceps 2 days a week, then increase to 3 days as you get stronger. [10] X Research source
- Give each muscle group at least 1 day to recover in between workouts.
- Work out other parts of your body on the days you aren't doing arm training.
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Limit the length of your sessions. Training for too long during any given session can strain your biceps and cause an injury, setting back your progress. Twenty- to 30-minute training sessions are sufficient for building strength and preventing injury when you are focusing specifically on your biceps. [11] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source
- Increase your workout duration to 45 minutes after a couple months, when you’re able to lift for longer without exhaustion.
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Go all in on weight, not reps. Lifting a heavy weight several times will do more for you than lifting a light weight many times. To start, lift the heaviest weights you can lift for 12-15 reps to make your sessions as high-intensity as possible. Bodybuilders call this method "training to failure," because you should be training with weights heavy enough that you eventually can't complete another rep. [12] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source
- Find your "train to failure" weight by choosing a weight you can curl no more than 12-15 times before experiencing too much muscle fatigue to keep lifting.
- If you're able to complete several sets without breaking a sweat or "failing," increase the weight. If you can only lift it a few times, decrease the weight.
- Your train to failure weight will gradually increase as you gain muscle strength. Add weight in 1–2 pounds (0.45–0.91 kg) increments every week or so, using the same standard to determine whether you're lifting too much weight or too little.
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Gradually increasing the weights you lift in the gym will help keep you motivated. For each exercise, start with a weight you can handle for three sets of 4-8 reps, then increase the weight for the next workout while keeping the same routine. People become addicted to strength training because they enjoy tracking their progress and seeing their numbers increase.
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Use the proper form to maximize gains and avoid injury. Your train-to-failure weight is also a weight you can lift while using the proper form. Using the right form keeps your biceps from getting injured and promotes speedier, more thorough muscle building, without setbacks. [13] X Research source
- Don't use momentum to lift the weights; use controlled movements. Lower them slowly rather than letting them drop quickly.
- If you find that you can't complete more than a few reps without losing your good form, you're lifting too much weight. Start with a lighter weight and build up your strength.
- Take 1- to 2-minute breaks between sets to let your muscles rest.
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Prioritize nutrients over calories. When you're training a lot, make sure you get plenty of calories for energy, but eating too many calories can create a layer of fat on your body that will obscure the muscles you're working so hard to build. By focusing on nutrient-rich foods over high-calorie foods, you get the energy you need without overeating. [14] X Research source
- Opt for dishes with plenty of vegetables, fruits, eggs, fish, poultry and whole grains. Avoid alcohol, sugary sweets, and deep-fried or breaded foods.
- Drink plenty of water to keep your body hydrated and ease your hunger pangs after working out.
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Consume protein-rich foods like poultry or beans. Protein is key to building muscles, since the amino acids in protein do the major work in building and thickening your muscle fibers. [15] X Research source It's recommended that you eat about 0.8 g of protein per pound of body weight (1.6 g/kg) while you're training. [16] X Trustworthy Source EatRight.org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source For enhanced results, consume a protein shake immediately after a workout. [17] X Expert Source Monica Morris
ACE Certified Personal Trainer Expert Interview. 6 December 2019.- Eat poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, and other sources of protein to build your muscles.
- Beans, leafy greens, tofu, and other vegetarian sources of protein are also good choices.
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Take creatine supplements for enhanced muscle growth. Creatine is an amino acid naturally produced by the body to build big, strong muscles. Many bodybuilders take creatine supplements to help them achieve their training goals. Although it isn't approved by the FDA, creatine is considered safe when taken in 5-gram doses. Use as directed on the product packaging, according to your weight. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Choose a powdered creatine supplement that can be mixed with water and ingested several times a day.
- Don’t use creatine if you’re under the age of 18, pregnant or nursing, or have kidney disease.
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Why Won't My Biceps Grow?
Expert Q&A
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QuestionHow do you work out your biceps without weights?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Chin-ups are a great exercise since they work the bicep muscles using just body weight.
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QuestionIs it advisable to do any exercises or stretches if my shoulders hurt?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Yes. It is important to have strong shoulder and chest muscles to get the most from bicep training. Try side and front arm raises, or arm circles holding dumbbells, as well as pushups. Once you have built strength in the chest and shoulders (which hopefully you balance out with back work), return to your bicep workout. You can stretch the biceps by lacing your fingers together, flipping your palms, then reaching the arms overhead, fingers laced and palms facing the ceiling.
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QuestionUntil what age do muscles grow?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerIt's different for everyone, but typically around the ages of 65-70, muscle performance tends to decline, and it becomes more difficult to build new muscle.
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Tips
- Always stretch, warm up, and cool down before and after a workout to keep your muscles limber, avoid injuries like bicep tears, and to stay ready for the next workout. [19] X Research sourceThanks
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References
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 6 December 2019.
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/70/bicep-curl/
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 6 December 2019.
- ↑ https://www.arthritisnsw.org.au/exercise-of-the-month-bicep-curls/
- ↑ https://www.saintlukeskc.org/health-library/arm-exercises-biceps-curl
- ↑ https://www.inspireusafoundation.org/chin-ups-vs-curls/
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/21/lying-chest-fly/
- ↑ https://www.health.harvard.edu/blog/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165
- ↑ https://kidshealth.org/en/teens/stretching.html
- ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/strength-exercises
- ↑ https://www.cancer.org/cancer/latest-news/five-benefits-of-strength-training.html
- ↑ https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/weight-training-101
- ↑ https://pubs.nmsu.edu/_i/I111/
- ↑ https://www.nutrition.org.uk/creating-a-healthy-diet/energy-density/
- ↑ https://www.vnshealth.org/patient-family-support/health-library/preventing-dehydration/
- ↑ https://www.eatright.org/food/food-groups/protein-foods
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 6 December 2019.
- ↑ https://my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements
- ↑ https://orthoinfo.aaos.org/en/staying-healthy/warm-up-cool-down-and-be-flexible/
About This Article
Article Summary
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To get bigger biceps, start by doing biceps-specific exercises like dumbbell curls, concentration curls, and chin-ups to build muscle. Next, build the muscles that surround your biceps by incorporating pectoral fly exercises, push-ups, and daily stretching into your exercise routine. Work out your biceps no more than twice a week and limit yourself to 15 to 30 minute training sessions for the best results! To learn about other training techniques you can try, read on!
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