How to build bigger biceps

Build bigger biceps by working out each part of the bicep separately, but equally.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbbells
• Barbell set

1. Know the Anatomy
   
   The bicep consists of two heads that originate at the acromioclavicular (AC) joint and insert into the elbow joint. The two heads of the bicep run vertically from the shoulder (AC joint) to the elbow. Why am I telling you this? Because knowing the anatomy of the bicep and how it functions will help you develop the muscle fully and correctly. Many believe that the bicep is simply one muscle that can be worked equally and completely with different exercises. However, certain bicep exercises will only work the inner head, while others will work the outer.

2. Step 2:
   
   Work the Outer and Inner Heads Equally
   
   Building up the outer head of the bicep is great because it makes the entire bicep look bigger when viewed from the side (which is where most people will see them throughout the day). Building the inner head of the bicep will give you a better “peak” and will also give you definition on the inside of your arm (which is usually the part people see when asked to flex).
   
   To emphasize these parts of the biceps, think in opposites. For example, lets use the straight bar curl as our exercise of reference. Holding the bar with a wide grip will work the inside head, while holding the bar with a narrow grip will exercise the outer head.
   
   To work out both heads equally, you can either alter the form on your exercises or choose exercises that focus specifically on one specific head of the muscle (which will be listed below).

3. Step 3:
   
   Know the Exercises
   
   Here is a list of bicep exercises with a brief description of each:
   
   Bicep Curl (Outer Head/Inner Head): This is the basic curl that you see everyone in the gym doing. You can perform these seated or standing. Alternate each arm.
   
   Hammer Curl (Outer Head): This is a variation of the Bicep Curl where you hold the dumbbell like you would a hammer. This benefit of this exercise is that you simultaneously work out your forearms and biceps.
   
   Wide Grip Barbell Curl (Inner Head): Holding a straight bar (or EZ bar if you prefer) with a wide grip (slightly wider than shoulder width), perform the curl without using momentum from your back.
   
   Narrow Grip Barbell Curl (Outer Head): This is the same as the above exercise, but with a narrower grip. Hold the bar narrower than shoulder width. If your hands are around 3-5 inches apart on the bar, you should be alright.
   
   Preacher Curl (Inner Head/Outer Head): The preacher curl bench is a great way to isolate the biceps if you have trouble practicing good form doing traditional curls. Using dumbbells will typically work the inner head. If you use dumbbells, only work out one arm at a time and alternate arms after each set. If you use a barbell, the same wisdom applies: wider grip for inner head and narrower for the outer head

4. Formulate a Workout
   
   Here is a sample workout that incorporates equal use of the inner and outer heads. However, you can now write your own workout using the information given above, just make sure you are working out each part equally.
   
   Wide Grip Barbell Curls: 2 sets of 8-10 reps
   Narrow Grip Barbell Curls: 2 sets of 8-10 reps
   Hammer Curls: 3 sets of 8-10 reps
   Dumbbell Preacher Curls: 3 sets of 8-10 reps

Tips & Warnings

• Follow a balanced diet and consume sources of lean protein.