What is the Best way to build Big biceps?



Hello everyone!! I hope everyone is staying in top-notch fitness! I’m going to ask a question. I will get straight to it, What is the best way to build big biceps? I’m sure it is a question that gets asked a lot, between beginner and advanced lifters and amongst other fitness enthusiasts. It’s a question that everyone wants an answer too. There is no for sure answer. There is strong evidence as to what equipment, exercises and workouts to do to help achieve in building big biceps.


So in this post, I will inform you on the equipment, exercises and workouts that can be used to help you build the biceps of your dreams! This information will definitely help to answer the question of, What is the best way to build big biceps?


There are so many articles and videos out there that give information on what is the best way……….? It can be too much. I will narrow it down for you. I will give you the mandatory equipment to use, also provide the best exercises that is proven to build big biceps, and lastly provide some proven workouts that will give you shirt-stretching ripped biceps.


First, let’s begin by defining what and where your bicep is. Your bicep consists of two heads. One is a short head, which is your outer bicep and the other is the long head, your inner bicep. All this is located in the upper portion of your arm. This is more for the beginners and probably just review for advanced lifters and fitness gurus.


OK, now that we got that out of the way. Let’s get into answering the question of, What is the best way to build big biceps?

The Equipment

Before we do anything, we must choose the right equipment. Using the right equipment will help you achieve better results.

Now there is no special equipment that you need. Most gyms will have the necessary equipment that is required. Everything should be available.

If you are working out from home. You will need your basic barbell, dumbbells, incline bench, and resistance bands. Some other optional equipment that you may consider are Fat Gripz and preacher bench. If you don’t have them, I would deeply consider purchasing them. Your biceps will thank you!

Let’s get started!






The first tool that you must use is the barbell. This piece of equipment is a necessity for building big biceps. The barbell works both the inner and outer biceps at the same time. The key component of using the barbell is to build size and shape of the bicep.

**If you are a beginner, this is definitely a “must” for you. Please don’t skip the barbell.


The next piece of equipment that will answer that question. Is the use of dumbbells. Dumbbells play an important role in building your biceps.

As most experienced lifters know, the main role of the bicep is elbow flexion. The movement that activates the bicep muscle is obviously the curl. That’s why dumbbell curls and barbell curls are so important to the building of the bicep muscle. They are basically the only way to build your biceps.



Now to the next important piece.


Fat Gripz

To enable you to gain size in your biceps or your arms overall. Is to train with thick bars, or Fat Gripz. Using thick bars or Fat Gripz is one of the most effective ways to develop muscularity and strength in your arms.

This may be something new to you, but thick bars and dumbbells have been around for a long time. The thing is you might not see them in every gym you go to. The reason why is that they are so expensive!

There is an alternative, and it is called Fat Gripz. They take the place of a thick bar or dumbbell. If you don’t have them, please grab yourself a set of Fat Gripz. These gripz will definitely gain you some size!


Incline Bench

The incline bench will be used with doing dumbbell curls. The whole point of using an incline bench is to get a full range of motion and also getting a great stretch at the bottom of the movement. This will be achieved because of the incline on the bench. You must take note that strict form must be kept throughout the movement. If everything is done correctly incorporating an incline bench with dumbbell curls can be a good mass builder for your biceps.


Resistance Band

You may not think that a resistance band can help you build muscle, but it can! One thing about resistance bands is as the range of motion increases, so does the resistance.

The main advantage you get from a resistance band is more resistance throughout the exercise. This in turn will help recruit more muscle fibers in your biceps. Therefore, increasing muscle power and strength, creating size.

This is a great piece of equipment to use at the end of your biceps workout. This will put super tension on your biceps. Creating growth and a great pump.

What I just explained above are the very tools that you will need to build big biceps. They are definitely the way to big biceps. These tools have to be combined with the right exercises and workouts. If implemented correctly and completed on a consistent basis. You are definitely on your way to building big guns!

Now let’s move to the next step of your way to big biceps. That is the exercises.

The Exercises

First and foremost, there are numerous biceps exercises that you can perform. The exercises that I am going to go into are proven to build size in your biceps. They are very basic movements, but more importantly they will get you the results that you are looking for.


Barbell Curls

Let’s start off with an exercise that hits both heads of the biceps, and that is the barbell curl. It’s a very basic exercise. This exercise is definitely a “must do” when putting together a biceps routine.

This exercise will help develop shape and size in your biceps. This exercise is known as “The greatest biceps exercise ever.” This exercise will activate the most muscle in the biceps region, because it works both heads of the bicep. Beginners must take note and include this in your biceps routine.


Hammer Curls

Technically, the hammer curls is not a straight up biceps exercise. When performed it develops the side of the upper arm, which is called the brachialis. This exercise lends a hand in the overall size of the bicep, more importantly the lower biceps area.

This exercise greatly develops the brachialis. When this muscle is developed at its fullest. This muscle pushes up the bicep, creating a peak. Overall, it creates thickness and size in the lower bicep area







One-Arm Dumbbell Preacher Curl

This is another great exercise!! This exercise puts more focus on the peak of the bicep. This movement will add fullness and size to your bicep more particularly the short head of your bicep.

This exercise basically just works one part of your bicep, the peak. This is what they would call an isolation movement. The exercise is designed to hit just one area of your bicep. Although, this exercise may not provide much mass for the other parts of your bicep. Remember, no matter the size of your arms, they will not look great, without a peak!






Incline Dumbbell Curl

This is another great movement. This is definitely a mass building exercise. This exercise will provide a full range of motion and it will allow you to get a max stretch at the bottom of the exercise.

Performing this exercise will provide both mass and shape to your biceps. When doing this exercise you must consider the amount of weight being used. It will be less compared to other exercises. Remember, to use strict form. By all that being considered and performed correctly. You will get an amazing pump from this exercise!

Now let’s combine it all together.

The Workouts

Now it is time to incorporate the exercises that I explained into workouts.

The first workout will involve the barbell curl, hammer curls, one-arm dumbbell preacher curls, and incline dumbbell curls. This program is very basic. This is a good start for beginners.

You can use this program on the same day as another body part. To get the best results, it is preferred to train biceps independently.

So let’s get started.

Program One

Week One

1. Barbell Curl 3 sets of 8-12 reps

2. One-Arm Dumbbell Preacher Curl 3 sets of 8-12 reps

3. Hammer Curls 3 sets of 8-12 reps

Week Two

1. Incline Dumbbell Curl 3 sets of 8-12 reps

2. Hammer Curls 3 sets of 8-12 reps

3. Barbell Curl 3 sets of 8-12 reps

This is a very basic program, you will get better results if you train your biceps independently. This program only involves two weeks, but can be continued until you reach the desired result that you are looking for.

Program Two

This program involves training your biceps twice a week. This type of program is recommended for more advanced lifters.

Once again this program can be repeated until desired results are reached. Remember, to train with intensity. Intensity is key. The more intense you train your biceps, the more stress will be placed on them, creating growth. Which is your main goal for your biceps.

Day One–Monday

1. Barbell Curl 3 sets of 8-12 reps

2. Incline Dumbbell Curl 3 sets of 8-12 reps

3. One-Arm Dumbbell Preacher Curl 2 sets of 8-12 reps

4. Hammer Curls 3 sets of 8-12 reps

Day Two–Thursday

1. Barbell Curl 3 sets of 12-15 reps

2. Hammer Curls 3 sets of 12-15 reps

Remember, to use lighter weight for higher reps and heavier weights for lower reps.

As you can see every program involves just basic movements and equipment. The most important thing is intensity and sticking to the program. If you want big biceps and that ripped look in your arms. Then stick to the program and be intense.

Just keep things simple. Stick to these movements and these programs. You don’t need to do numerous biceps exercises, and be in the gym for an hour or two. Just be consistent. Just stick to the basic movements. The movements are proven to build big biceps. So get yourself in beast mode and get after it.

These programs and exercises answer the question of “What is the best way to build big biceps?” Its just a matter of how bad you want it. If you are willing to do the work, then implement these programs and exercises into your training routine. You will get results, then keep going, until you develop those “Big Guns” that you have always dreamed of!!

Some Quick Tips

*Warm-up–Make sure to do this before training, to prevent injury

*Train Biceps Independently–Doing this will allow you to put more focus on your biceps. Also, it will give you more recovery time.

*Use Fat Gripz

*Get a Good Pump!

*Keep Strict Form–This will lead to more growth

*Make size your GOAL.





My main point of this post was to give you a way to big biceps. Hopefully, I accomplished that. Of course, it will take some time and effort. Just be consistent and persevere, and the results will come. Another point that I was getting to was keep it simple. Just do the basics, that is all that matters. Doing the basic movements like barbell curls and hammer curls are basic movements proven to build size and shape. The great lifters from before have proven this. Just keep it simple and work hard. Another big tip you should follow is train your biceps independently. It allows you to put more emphasis on them and concentrate more on them. With that in mind you will see growth and shape before your eyes. Hopefully, this is all helpful to you!! I am always willing to help out or lend a helping hand. If you have any questions or comments. Feel free to leave them in the comment section. Thank You for reading!