Workout for bigger biceps explained with photos

1. Barbell bench rod

          

To start with the arm exercise that allows you to move maximum weight: the standing barbell curl. Use a shoulder-width grip here to work both biceps heads. Additional exercises require you to change elbow and hand position: The incline stretches the long head better, while the preacher is better for the short head. Neutral-grip moves curls hit your underlying brachialis muscle, and reverse-grip movements emphasize the brachioradiali. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.

2. Seated curls

          

This workout hits all areas of your biceps, including your forearms. Supersets boost the intensity of your training, and the session calls for a slightly higher rep range that will enrage your biceps pump. The seated curls are done through a shortened range of motion, and can hence be done after the full-range standing curls. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.

3. Curling Workout

    

When training biceps, it's all about the curl. We've included three variations in this workout, starting with one that you can probably use the most weight with. With the last movement, try it both ways—curling both arms simultaneously one set, and alternating arms the next—to see which you prefer. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.

4. Biceps-Peak 

       

When you flex your arm, that height you see is called the peak, and it gets taller as your long head gets bigger. This routine emphasizes long-head moves. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.

5. Emphasis On Short 

      

To achieve fully developed biceps, you can't rely on long-head exercises alone. To shift the emphasis to the short head, you'll use different angles that essentially don't allow the long head to fully stretch. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.