Best Biceps Workout to Get Bigger Arms
#1 Barbell Curl
Perform Barbell curl with EZ-Bar or straight rod. Do at least 3-4 sets. In each set do 10-15 reps.
Single double close grip biceps curl
This is one of the best exercises to get a bigger biceps peak. This exercise targets the Brachialis and long head of the biceps. 3-4 sets of 12-15 reps in each set.
#3 Preacher Curls with Dumbbells
The third exercise for the biceps is the Dumbbell Preacher Curls, do 3-4 sets of 12-15 reps in each set.
#4 Reverse-Grip Barbell Curl
This exercise is very similar to a standard barbell curl but the grip is reverse. You can do 3-4 sets of 10-12 reps.
#5 Hammer Curl
This is a great exercise to get overall bigger arms. Hammer Curl targets the long head of the biceps and mainly the Brachialis muscle.
To get a better pump and blood flow in your biceps, do all these exercises in less than 30 minutes.
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