Building big, impressive biceps doesn’t have to be rocket science. Forget overcomplicated workout routines, endless reps, or 99% of the gym machines. Seriously, all you need are two killer exercises that work wonders when done right. These movements are responsible for the bulk of many people’s arm growth, and they can do the same for you. So, if you’re ready to fill out your t-shirts and get your arms popping, let’s dive in!
Why These Two Exercises Work Best
Before we get into the exercises, let’s understand the biceps a bit better. The biceps brachii muscle has two heads: the short head (inner arm) and the long head (outer arm). Both heads work together but can be targeted differently depending on the exercise. By strategically hitting both, you’ll ensure full, even growth. Plus, sticking to compound, heavy-lifting movements optimises results and saves you from wasting time on fluff exercises.
These insights are initially shared by Max Posternak, the visionary behind Gravity Transformation, a dedicated advocate for fitness improvement and weight loss with a substantial following of over 5.8 million subscribers on his YouTube channel.
1. Barbell Bicep Curl – The Mass Builder
Why It Works:
This is the ultimate exercise for packing size onto your biceps. It allows you to lift heavy weights with both arms working together, helping you push more weight than you would with single-arm exercises like dumbbell curls. Plus, it hits both the short and long heads, though a closer grip shifts more focus to the long head.
How to Do It:
- Grab a barbell with a grip slightly narrower than shoulder-width.
- Keep your elbows locked in place—don’t let them flare out or move forward.
- Curl the barbell up to your shoulders, then slowly lower it back down.
- Maintain a neutral spine and resist leaning back.
Pro Tip:
As you build strength, progressively increase the weight. Start aiming for 6–10 reps with good form. When you can do 10 reps easily, add weight and repeat the process. This progressive overload is the key to growth.
The Perfect Bicep Workout (Sets and Reps Included)
2. Preacher Curl – The Peak Enhancer
Why It Works:
Preacher curls isolate your biceps, preventing your shoulders or other muscles from helping out. They also work magic on the short head, giving your biceps that well-rounded, defined look. Using an EZ bar can reduce strain on your wrists, making it more comfortable for many people.
How to Do It:
- Sit on a preacher bench with your arms resting on the pad.
- Grab the bar (narrow grip for the short head, wider grip for the long head).
- Curl the bar towards your shoulders, stopping just before your forearms become vertical to maintain tension.
- Slowly lower the bar until your arms are fully extended.
Pro Tip:
Mix up your grip width each week to target both heads evenly. And remember, form over weight! Lock your elbows against the pad to avoid cheating.
3 Training Secrets for Guys to Build Bigger Bicep Peaks
Bonus: Combine Them for a Superset Pump
If you’re looking to maximise your pump and efficiency, try this superset:
- Start with a heavy set of barbell bicep curls (6–10 reps).
- Immediately switch to a lighter set of preacher curls (15–20 reps).
- Rest briefly, then repeat for 3–4 rounds.
Supersets save time and give you an insane pump by working your strength and endurance together. Plus, they’re perfect if you want to see faster results.
The Other Half of the Equation: Diet
Even the best exercises won’t work if you’re not eating right. Your body needs protein to repair and grow muscles, so aim for at least 0.75–1 gram of protein per pound of body weight daily. Carbs are equally essential—they fuel those heavy lifts and ensure your muscles have the glycogen needed for growth. Lastly, keep your calories slightly above maintenance to support new muscle development.
15 Foods to Speed Up Muscle Growth
Tips for Success
- Form First: Cheating may let you lift heavier, but it shifts the workload away from your biceps.
- Consistency is King: Stick with these exercises for at least 8–12 weeks before judging results.
- Rest and Recovery: Growth happens during rest, not in the gym. Aim for at least 7–8 hours of sleep per night.
Wrapping Up
Forget the endless variations and overly complex routines. The barbell bicep curl and preacher curl are the only two exercises you need to grow bigger, stronger biceps. When paired with a proper diet and consistent effort, these moves will have your arms looking bigger in no time.
So, what are you waiting for? Grab a barbell, hit the preacher bench, and get curling. Let those sleeves get tighter!
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.