how to increase biceps

December 24, 2019 / Blog
how to increase biceps

Well, here we are with another blog for you fitness freaks, on how to increase biceps? The following blog is written keeping in mind the body type of both men and women. Each fitness freak dreams of having the perfect physique, but only a professional trick is the right way to get it. Today we bring to you a few easy steps on how to make biceps. Today, without professional training any common man can get it. Instead of sticking to the same weight, the aim is to gradually increase the weight. The same weight only gets your muscles adapted to it and the size of your arms remain the same. 

 The body may seem extremely good, but on the biceps, you would like to add some extra inches. How do you do that? Well, we are here to put some extra information on how to get bigger arms? 

Following are certain exercises that will help you grow your biceps. 


You can do a basic dumbbell bicep curl either by sitting or standing, but your body should be straight. Make sure your elbow is close to the side of your body and palms facing full-face. Now as you lift your arms, exhale and flex your biceps. Hang on for a moment and then drop your arms slowly. Do five sets of 12 rounds each. You can do each set with a different dumbbell from heavier to lighter. Make sure you take at least 30 seconds to a 1-minute rest between each set.


This exercise too can be done by either standing or sitting. Make sure your body is straight. Hold a dumbbell with both your arms and slowly extend it upwards. Bending your elbows now slowly lower the dumbbell behind your head. Now get back to the start position and repeat. Do at least 5 sets of this exercise with 12 rounds each. Take 30 seconds to a minute rest at interval of each set.


When you hold a Barbell, make sure you balance it and not hold it too far or too close from either of your hands. Now slowly lift up your arms, bend those biceps, bring it to the top. Now bring it down flexing your triceps. Do this for 8 times and you can increase the rounds as it becomes easier. Do at least 3 sets each for better results. The exercise should be done accurately with your arms straight as it’s down and bends fully when it goes up for better performance.


Stand straight holding dumbbells in your hands, palm facing your body. Now, while exhaling and flexing your biceps, lift the dumbbells up to your shoulder, pause for a moment and then slowly lower it down. Perform 8 rounds in 3 sets each. Make sure to take at least 30 seconds to 1-minute rest in between sets.


Hammer curl can be done with a rope on a cable machine. Make sure your body is absolutely straight when picking up the weight in a hammer position with the elbow near the body, now wait for a moment before you bring the weights down slowly. The hammer curl puts tension on your arms and helps in increasing your biceps. You can do 3 sets of each 10 rounds at first.


You have to do this exercise sitting on a bench. Spread your legs as you touch the ground flat on your feet. Now pick the dumbbell and put the upper arm on your thighs with your right arm and lift the dumbbell up slowly. Flex your biceps as you breathe out. Now bring the dumbbells back to the starting position while breathing in. Repeat this exercise at least 8 rounds. Do at least 3 sets each but make sure you take 30 seconds to 1-minute rest between each set. Then repeat the exercise with your left arm.

A proper diet with a disciplined workout will help to tone your muscles. Despite adequate dietary protein and carbohydrate content, the workout you’re doing won’t make a big difference. Chicken and fish are the best sources of protein, while almonds, black beans, broccoli, cauliflower, rice, guava, peas, and chickpeas are the primary source of protein for vegetarians.

Leave a Comment

*Required fields Please validate the required fields