9 Biceps Exercises and workout programs for bigger biceps

Although biceps muscles aren't the best indicator of strength but biceps play an important parts when comes to showing off!! Good news is that biceps are small muscle groups and are easy to develop with well chosen biceps exercises and long term biceps oriented workout programs.

Still its a pity to notice so many beginners and intermediate bodybuilders failing to develop big biceps. The problem is that they don't know which biceps exercises work and which ones don't Also they don't realize that some biceps workouts programs result in overtraining.

Biceps exercises don't have to be too complex. Just remember that your biceps get worked whenever you pull something. Also biceps are not as huge as legs or back muscles are, so they need comparatively less exercise. So, all biceps exercises and training should be straight foreward.Further add the fact that the more weight you will lift, more your biceps will grow. Yeah, if you just keep these training principles in mind, your biceps will grow like weeds!

Now onto the biceps exercises for bigger biceps peaks and overall biceps size gains:

1) Bentover Barbell Rows for biceps : By far the best biceps exercise even though they are meant for back. The reason why its one of the best biceps workout is that you get to lift much more weight when barbell rowing than if you were just doing curls and the more weight you move the more your biceps will grow! Keep your back straight and put the barbell down after each rep so that your lower back is not extremely fatigued.

2) Pull ups for biceps: This is another good biceps exercise when done with under hand grip. But if you can do more than 3 sets of 15 pullups than obviously you are too strong for maximum biceps hypertrophy. So in that case, you can do weighted pull ups so that your biceps muscles are engaged more properly.

3) One Arm Dumbbell Rows for biceps: This is another exercise primarily meant for back or lats but provides a splendid biceps workout because again we are trying to pull the weights while curling our arms. You can't move as much weight as you might with bentover barbell rows or pull ups but still its a very good exercise and works biceps very well.

4) Barbell Biceps Curls: This is more of a biceps focused exercise but still you get to move more weight so its acceptable for the most part. Just stand/sit with a straight back, hold the barbell with a shoulder width underhand gip, keep you hands straight and upper arms (elbows especially) tightly press against the sides. Now steadily rotate your arms curling the weight up using your biceps. Your elbows should not be moving. This is important as by moving elbows, you work your delts and back too. Seems good isn't it, That your other body parts are getting the workout too ?? The only problem is that this takes the weight off your biceps and remember its the biceps you were trying to work as otherwise you would just do bent over barbell rows. Another problem is that some people don't keep their back straight. If you bend foreward, you won't be able to kepp your elbows still and if you bend the other side, you won't get all the workout. Still another problem is that some guys don't go all the way down in the negatives. Going all the way down (and slowely) is important for stretching.

6) Barbell biceps Curls (overhand) : This is the same as the above biceps curls except that the grip is overhand. They work branchii which is very important for that full and balanced look. The procedure and dos & don'ts are the same as above. The reason we are working biceps branchii is that well developed branchii can make biceps look even bigger while adding to strength. All pro bodybuilders will be found to have very well developed Biceps Branchii as Branchii alone can add half to one inche to biceps size!

7) Alternate Dumbell biceps curls / Hammer biceps Curls: This works upper forearms (branchii) as well and is a good compound exercise. Sit/stand holding dumbells in a underhand grip. Your palms should be facing your thighs. Curl the weights up and when its almost 3/4th distance up, rotate the palms outwards so that your palms face upwards (or the normal stance in barbell curls). Again don't lean and go all the way down. This exercise is a good substitute for the overhand barbell curls.

8) Preacher biceps curls : This is a very good isolation exercise for biceps size gain!! Remember that isolation biceps exercises won't work as well as compound biceps exercises; but still isolation biceps exercises will be needed for complete biceps head development. Here your elbows movement are restricted by holding them against a flat surface (preacher bench). The procedure is the same as the other two except the fact that a preacher bench is used. If you use both arms, it works as a bit more compund exercise otherwise (single arm) it becomes more isolation one (again compound and isolation are relative in this case as this is a biceps isolation exercise). Its a good substitute for normal curls every once in a while as a change for bulk gain. Your Biceps peaks will love this one!

9) Concentration biceps Curls : This is a very effective isolation exercise in case you workout at home. The mechanism is the same as the preacher curls except that you don't need a preacher bench or a flat surface. Instead, you use your thighs as the support. I hope you've guessed the stance by now. Sit with a comparatively light weight dumbell and press it against your inner thigh (lean forward). Curl up and down. Simple. This is very important for those peak lovers too.

For complete biceps developement, you need to do biceps rows, barbell biceps curls/preacher biceps curls, alternate dumbell biceps curls and concentration biceps curls. In the coming posts I'll write about a complete Biceps Workout routine with the number of reps and sets to be done. The routine will last for over a month and by the end you will have added atleast one inch to your biceps! Keep reading!

Check here for more information on the best exercises for biceps & triceps