Working To Get Bigger Biceps 💪 

For many people, working your arms tends to be an afterthought or the second half of a daily workout program.  Whether it is biceps or triceps, it is often combined with a larger muscle group for the day\’s workout.  If you are going to look to grow your biceps, you need to make them more of a priority.  The main things you can do are change your grip, change the angle of your movement or change your workout order.

Change Your Grip

Making sure you have a proper grip is first and foremost.   Make sure to keep your wrists straight.  Also, your hands should be spaced evenly on the bar.  The three main variations you can are you use a standard grip, a wide grip or a close grip.  You may also choose to do a palms down grip for some exercises, instead of the more common palms up grip.   You may choose to vary your grip during the same workout over several sets.  Or, for example, you may keep a grip the same throughout the workout and then use a different grip upon your next biceps workout. 

If you work with a personal trainer, they will design a workout plan that incorporates this plan properly.

Change your angles

Once you have changed your grip, this will undoubtedly lead to changing the way you hit the muscle.  Changing the angles on the way you hit the muscles will help you build the base of the muscles, as well at another angle hit the peak of the bicep to help you gain that rounded look.   You can also change your angles by doing a mix of dumbbell and barbell exercises.  An efficient and economical way to switch between dumbbell and barbells is with Dualbell.

Split Your Biceps workout or Do It Earlier

Many people usually do their biceps workout along with another muscle group on the same day.  Typically, a day for a back and biceps workout.  As the name suggests, the biceps workout is the second part of the day’s workout.  This is born out of the idea that you want to work your larger muscles first, and your back muscles are clearly the superior choice.  However, during a back workout your biceps are part of the action, leaving them a little less ready for an completely explosive workout.  Thus, they may not perform at the highest level.  

If truly creating larger biceps is your goal, it may make sense to work your biceps on a separate day from another muscle group or consider doing them before another muscle group.  Discussing these goals with a personal trainer may prove fruitful.  Or you may simply want to go through a period of trial and error.  However, that may take longer than having the opinion and accountability from a fitness professional.