How to get bigger biceps fast ?

5 Best exercises for biceps

Hey guys, welcome to another new article of fitnality. Now I will tell you how to increase the size of your biceps with these 5 best exercises. If you do them correctly, you will get amazing results in your biceps. So let's start.

1. Barbell Curl -

The best and most effective exercise is the barbell curl. Barbell curl is a very effective exercise for the biceps, which strengthens the biceps muscles. To do this exercise, you will need a barbell rod. Now, put equal weight on both sides of this rod according to your capacity, and then lift that rod and stand straight. Now lift it slowly. And bring it close to your neck. Then slowly bring it down. Just keep in mind that the weight should always be lifted according to your capacity, and the repetition of the barbell curl should be 12-15 times. If you do this exercise correctly, then your biceps will grow rapidly.

2. Dumbbell Curl - 

The second exercise is the dumbbell curl, which is also best for increasing your biceps. Dumbbell curls are useful for the contraction of muscle tissues. This exercise is done by dumbbells. To do this workout, you have to lift 2 dumbbells. The weight of the dumbbells should be equal for both hands according to your capacity. Now stand straight and slowly lift the dumbbell with one hand and take it down. Then lift the dumbbell in the other hand also slowly up and slowly take it down. Keep in mind that you have to lift the weight according to your capacity. There should be 12 to 15 reps in 3 to 4 sets of dumbbell curls.

3. Preacher Curl -

Now, the third exercise is the preacher curl. This is the best exercise to develop your pecs. Preacher curl uses the strength of the biceps to lift the weight. So, I just want to tell you one thing: please take care of your setup and posture. To do this workout, you need an EZ-Bar rod and sit on the preacher seat. Now, put equal weight on both sides of this rod according to your capacity. Now lift it slowly and take it down slowly. While doing this workout, your full focus should be on your biceps, and do 3 to 4 sets of this exercise, and do at least 12 to 16 reps in each set.

4. Standing Cable Curl - 

Now let's come to the fourth workout, which is the standing cable curl. Standing Cable Curls is an isolation exercise that works like a concentration bicep workout. No secondary muscles are involved exception made by the forearms, as usual for bicep exercises. This exercise helps to relieve the strain on joints and ligaments that some people incur from using free weights. Just do this exercise in the right way. This is also very helpful to grow your biceps. To do this workout, you have to stand on a cable machine, choose the weight according to your capacity, and lift the cable by pulling it with the help of a rod. Just like we do biceps curls with the help of a rod. You can do 3 to 4 sets of this workout and include 15 to 18 reps in each set.

5. Seated Concentration Curl -

The fifth and best exercise is the Seated Concentration Curl. As you can see, the name of this exercise is "Concentrate on your biceps". To do this exercise, you have to sit on the bench, then first lift the weight according to your capacity with one hand and place your elbow on your thigh. Now lift this dumbbell upwards with that one hand and bring it close to the shoulder, and then take it down. Do the same with the other hand. Do 3 to 4 sets of this exercise and do 12 to 15 reps in each set.

So, guys, I hope this article will be helpful for you to grow your biceps and further, as we know about all over the arm, the most important and big part is the triceps. So be focused on your triceps also.