{"id":740,"date":"2023-04-07T07:09:05","date_gmt":"2023-04-07T07:09:05","guid":{"rendered":"https:\/\/gym.training\/?p=740"},"modified":"2023-04-07T07:09:08","modified_gmt":"2023-04-07T07:09:08","slug":"basic-biceps-exercises-to-grow-size","status":"publish","type":"post","link":"https:\/\/gym.training\/basic-biceps-exercises-to-grow-size\/","title":{"rendered":"12 Basic Biceps Exercises To Grow Size"},"content":{"rendered":"\n

Having big biceps is a dream of every bodybuilder, athlete, and fitness enthusiast. Biceps muscles are the most prominent muscles of the upper body and are the symbol of strength and power. However, building big biceps is not an easy task. It requires hard work, dedication, and most importantly, proper training.<\/p>\n\n\n\n

If you are looking to build big biceps, then you need to incorporate biceps exercises in your workout routine. In this blog, we will discuss 12 basic biceps exercises that will help you to grow the size of your biceps.<\/p>\n\n\n\n

12 Basic Biceps Exercise to Increase Biceps Size at Home<\/h2>\n\n\n\n

We will talk about basic biceps workout routine at home.<\/p>\n\n\n\n

    \n
  1. Barbell Curl<\/li>\n\n\n\n
  2. Dumbbell Curl<\/li>\n\n\n\n
  3. Hammer Curl<\/li>\n\n\n\n
  4. Concentration Curl<\/li>\n\n\n\n
  5. Preacher Curl<\/li>\n\n\n\n
  6. Cable Curl<\/li>\n\n\n\n
  7. Reverse Curl<\/li>\n\n\n\n
  8. Zottman Curl<\/li>\n\n\n\n
  9. Incline Dumbbell Curl<\/li>\n\n\n\n
  10. Spider Curl<\/li>\n\n\n\n
  11. Chin-Up<\/li>\n\n\n\n
  12. Pull-Up<\/li>\n<\/ol>\n\n\n\n

    1. Barbell Curl<\/h3>\n\n\n\n

    The barbell curl is one of the most popular biceps exercises that is done by bodybuilders, athletes, and fitness enthusiasts. It targets the biceps muscles<\/a> and helps to increase their size and strength.<\/p>\n\n\n

    \n
    \"basic<\/figure><\/div>\n\n\n

    How to do it: Stand straight and hold a barbell with an underhand grip. Keep your elbows close to your body and lift the barbell towards your chest. Lower the barbell slowly and repeat.<\/p>\n\n\n\n

    2. Dumbbell Curl<\/h3>\n\n\n\n

    The dumbbell curl is a great exercise for building biceps muscles. It targets the biceps muscles and helps to increase their size and strength.<\/p>\n\n\n

    \n
    \"basic<\/figure><\/div>\n\n\n

    How to do it: Hold a dumbbell in each hand and keep your elbows close to your body. Lift the dumbbells towards your shoulders and lower them slowly. Repeat.<\/p>\n\n\n\n

    3. Hammer Curl<\/h3>\n\n\n\n

    The hammer curl is a great exercise for building biceps and forearm muscles. It targets the brachialis muscle, which is located on the outside of the biceps muscle.<\/p>\n\n\n

    \n
    \"basic<\/figure><\/div>\n\n\n

    How to do it: Hold a dumbbell in each hand and keep your palms facing your body. Lift the dumbbells towards your shoulders and lower them slowly. Repeat.<\/p>\n\n\n\n

    4. Concentration Curl<\/h3>\n\n\n\n

    The concentration curl is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Sit on a bench and hold a dumbbell in one hand. Place your elbow on the inside of your thigh and lift the dumbbell towards your shoulder. Lower the dumbbell slowly and repeat.<\/p>\n\n\n\n

    5. Preacher Curl<\/h3>\n\n\n\n

    The preacher curl is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Sit on a preacher bench and hold a barbell with an underhand grip. Lift the barbell towards your chest while keeping your elbows tight to your torso. Lower the barbell slowly and repeat.<\/p>\n\n\n\n

    6. Cable Curl<\/h3>\n\n\n\n

    The cable curl is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Stand in front of a cable machine and hold the cable with an underhand grip. Lift the cable towards your chest and lower it slowly. Repeat.<\/p>\n\n\n\n

    Also Read our Basic Triceps Workout For Beginners<\/a><\/em><\/strong><\/p>\n\n\n\n

    7. Reverse Curl<\/h3>\n\n\n\n

    The reverse curl is a great exercise for building biceps and forearm muscles. It targets the brachialis muscle, which is located on the outside of the biceps muscle.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Hold a barbell with an overhand grip and keep your elbows close to your body. Slowly lower the barbell after lifting it up towards your chest. Repeat.<\/p>\n\n\n\n

    8. Zottman Curl<\/h3>\n\n\n\n

    The Zottman curl is one of the great biceps exercises for building biceps and forearm muscles. It targets the biceps muscle, brachialis muscle, and forearm muscles.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Hold a dumbbell in each hand and keep your palms facing your body. Lift the dumbbells towards your shoulders and rotate your palms to face forward. Lower the dumbbells slowly and repeat.<\/p>\n\n\n\n

    9. Incline Dumbbell Curl<\/h3>\n\n\n\n

    The incline dumbbell curl is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Lie on an incline bench and hold a dumbbell in each hand. Keep your elbows close to your body and lift the dumbbells towards your shoulders. Lower the dumbbells slowly and repeat.<\/p>\n\n\n\n

    10. Spider Curl<\/h3>\n\n\n\n

    The spider curl is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Lie on a preacher bench and place your chest against the bench. Hold a barbell with an underhand grip and lift it towards your chest. Lower the barbell slowly and repeat.<\/p>\n\n\n\n

    11. Chin-Up<\/h3>\n\n\n\n

    The chin-up is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Grab a chin-up bar with an underhand grip and hang from the bar. Pull your body up towards the bar and lower your body slowly. Repeat.<\/p>\n\n\n\n

    12. Pull-Up<\/h3>\n\n\n\n

    The pull-up is a great exercise for building biceps muscles. It targets the biceps muscle and helps to increase its size and strength.<\/p>\n\n\n

    \n
    \"\"<\/figure><\/div>\n\n\n

    How to do it: Grab a pull-up bar with an overhand grip and hang from the bar. Pull your body up towards the bar and lower your body slowly. Repeat.<\/p>\n\n\n\n

    Additionally, it is important to vary your biceps exercises and incorporate different angles, grips, and weights to avoid hitting a plateau and continue to challenge your muscles. It is also important to maintain a balanced workout routine that targets all major muscle groups, including the chest, back, legs, and core.<\/p>\n\n\n\n

    Moreover, it is crucial to maintain a healthy diet that supports muscle growth and recovery. Eating protein-rich foods, such as lean meats, fish, eggs, and dairy products, can provide the necessary building blocks for muscle growth. Additionally, consuming complex carbohydrates and healthy fats can provide the energy needed for intense workouts and muscle recovery.<\/p>\n\n\n\n

    Finally, getting enough rest and recovery time is also essential for building big biceps. Muscles grow and repair during rest periods, so it is important to allow adequate time for recovery between workouts. Aim for at least 7-8 hours of sleep each night and consider incorporating rest days into your workout routine.<\/p>\n\n\n\n

    In conclusion, building big biceps requires a combination of proper training, nutrition, and rest. By incorporating these 12 basic biceps exercises into your workout routine, maintaining a healthy diet, and allowing for adequate rest and recovery time, you can achieve your fitness goals and build the big biceps you desire.<\/p>\n\n\n\n

    Tags: biceps workout for beginners at home, beginner bicep workout female, biceps workout at home with dumbbells.<\/h4>\n","protected":false},"excerpt":{"rendered":"

    Having big biceps is a dream of every bodybuilder, athlete, and fitness enthusiast. Biceps muscles are the most prominent muscles of the upper body and are the symbol of strength and power. However, building big biceps is not an easy task. It requires hard work, dedication, and most importantly, proper training. If you are looking […]<\/p>\n","protected":false},"author":1,"featured_media":754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","cybocfi_hide_featured_image":"","footnotes":""},"categories":[13],"tags":[],"featured_image_src":"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/biceps-exercises.jpg","featured_image_src_square":"https:\/\/gym.training\/wp-content\/uploads\/2023\/04\/biceps-exercises.jpg","author_info":{"display_name":"Shushankita","author_link":"https:\/\/gym.training\/author\/shushankita\/"},"_links":{"self":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/740"}],"collection":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/comments?post=740"}],"version-history":[{"count":3,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/740\/revisions"}],"predecessor-version":[{"id":758,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/posts\/740\/revisions\/758"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/media\/754"}],"wp:attachment":[{"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/media?parent=740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/categories?post=740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gym.training\/wp-json\/wp\/v2\/tags?post=740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}