Weight Training and Strength Training

What are effective exercises for developing bicep muscles?


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Wiki User
2011-09-13 18:13:18
2011-09-13 18:13:18
Good bicepsI've Been in the Marines for about a year now and I've found two good ways to get good biceps pull ups, and "21's" by 21's I mean do your curls by doing 7 half way up, 7 the rest of the way up and 7 all the way up

More input from FAQ Farmers:

  • The first queston is, do you want good looking biceps or do yo want strong biceps. For the latter I agree with my fellow Devil Dog, curl and pullups will streghten it for sure. Try working with heavy weights and slow movements.
  • To help with appearance, don't forget your tricep, a strong and well developed tricep will help push the bicep to the upper area of the arm for the classic bicep look most people are aiming for.
  • I agree with both priors and will just add: try doing standing cable curls, it keeps constant tension on the muscle and is harder on the negative than free weights. Pull ups and such will make it thicker but concentrate curls will give you a taller peak and make it harder.
  • Ok, try this out. (doing biceps 2x a week) 1 week do 3x8 standing db curls. Week 2, do 3x12 bi curls. Week 3 do 3x12 bi curls. And week 4, one day do 3x3, and one day do 3x5. Cycle this, meaning once you've finished the process start from the beginning again. This'll give you 3 weeks of mass reps, and 1 week of strength reps. Try and keep each 2 days apart, for example once on Mon, and once on Thurs.

*Chin ups directly affect the bicep more than pull ups; pull ups target your lats on your back.


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There are many excercises to help with bicep, some are for effective then other. My fab 4 * concentration curls * barbell curls * dumbell curls * low pulley curls

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Bicep strength can be increased by means of regular work outs to the bicep muscle. Some basic exercises that can help you strengthen your bicep muscles are:Standing barbell curlStanding dumbbell curlPreacher curls

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There are many exercises you can use dumbbells for; most of them involve working the muscles in the arms. Bicep curls and tricep presses are just two of the numerous exercises you can perform with them.

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The most effective way to build your bicep is to use the best bicep exercises and also rotate your exercise picks once in a few weeks. You must train your bicep in proper form twice a week and also eat a good quantity and quality of protein. Some exercises you can use are:Standing Barbell curlsStanding dumbbell curlsPreacher bench curlsInclined bench curlsConcentration curlsYou can choose 3 out of the above 5 mentioned exercises and do 4 sets of each of them on your bicep work out day.

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Bicep dumbbell curls and pull ups with the palms facing you.

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