How to Build a Bicep Muscle Fast

Building up a bicep muscle is relatively quick and easy and can help in functional movements.

Building a bicep muscle is relatively easy and a quick process if this is the only muscle focused on. However, burning off excess body fat, and toning the triceps and forearms will add to the look and perceived size of the bicep muscle as well. Building up biceps can help in everyday functional activities such as lifting a box or carrying groceries. Six easy moves with a set of free weights can start that bicep muscle growing in no time, and can be performed three to four times a week as long as a 24-hour rest period is allowed between workouts.

Things You'll Need

• Free weights up to 50 pounds

Instructions

1. Perform bicep curls, either with both arms simultaneously or with one arm at a time. Lock the elbows into the sides of the abdomen for weight support and select a weight that becomes difficult to lift around the 10th repetition. Slowly lift the weight from an extended-down arm position to almost reach the shoulder, then stop, and then slowly lower the weight.

2. Perform hammer curls by keeping the arms in the same position from the bicep curl but rotating the wrists so the backs of the hands face outward and the palms face inward. Lift the weights slowly, almost to the shoulder, then lower slowly. This should also begin to get very difficult around the 10th repetition. If it is not difficult by repetition number 10, select a heavier weight next time.

3. Rotate the wrists so the backs of the hands face the ceiling and the palms face down. Perform curls, with elbows held tight to the body, bringing the backs of the hands almost to the shoulders and lowering slowly. This should begin to become difficult by the 10th repetition.

4. Perform bicep and hammer curls with the elbows locked to the sides of the body but rotate the arms outward at 45 degree angles to work the biceps from a slightly different direction. This will help build the muscles smoothly and more completely.

Tips & Warnings

• If the reps feel too easy, and you do not near fatigue or failure around the 10th repetition, the weight selected was too light; next time go heavier.

• If you cannot reach the 10th repetition, the weight you selected was too heavy; set them down and continue with a lighter weight.

References

• "The Personal Trainer's Handbook, 2nd Edition"; Teri S. O'Brien; 2003