Bicep Exercises and Workouts to build sleeve bursting biceps muscles

Aren't biceps our real pride as a bodybuilder?

I bet they are. Here I will share with you the best Bicep Building exercises and workouts and be talk of the town, school or college at least.

Best Bicep Exercises to build muscular peaked biceps. Check these Bicep workout routines to build arms in weeks and run for some new shirts.

Bigger biceps as it appears are a dream for everyone. Its the only area which will be grossly visible and noticeable in shirt, t-shirts etc.

No wonder bigger biceps are the norm.
 

Function of Biceps and how each exercise helps builds them.

Biceps has 2 functions. The first one is to curl the arm. And the second is to twist the wrist. Therefore it does require stimulation from 2 different angles.

Although Barbell Curls does this work very efficiently I also suggest you do dumbbell curls for a complete brachialis development as dumbbells help curl the wrist as well, a function barbell is limited in.
 

Best Biceps Exercises{ Click on each link to learn the correct exercise technique }
 

1. Barbell Curls - Make no mistake, beginner or advanced barbell curls are still the best arm builders.
    
2. Dumbbell Curls - as I stated it helps additional brachialis development.
    
3. Incline Dumbbell Curls helps develop lower biceps.
    
4. Preacher Curls also help concentrate on Lower Biceps.
    
5. Concentration Curls helps develop the lovable peak in the biceps.
    

Optional Bicep Exercises

1. Arm Blaster Curls
    
2. Cheat Curls
    
3. 3 Part Curls
    
4. Incline Dumbbell Curls
    
5. Alternative Dumbbell Curls
    
6. Hammer Curls
    
7. Lying Dumbbell Curls
    
8. Cable Curls
    
9. Reverse Curls
    
10. Reverse Preacher Curls
     
11. Machine Curls

Sample Biceps Exercise Workouts.
 

Perform Biceps once a week and not more than twice a week. As Biceps are required in almost all upper body exercises, they get constant stimulation. I suggest once a week total bicep workout is sufficient for its complete stimulation.

How any Sets?

Biceps is a small muscle and used in all exercises. I suggest 8-12 sets of the best exercises will suffice the need.
 

Sample routine One { For beginners }
 

• Standing Barbell Curl - 4 sets each of 10, 8, 6 and 4 reps.
• Incline Dumbbell Curl - 3 sets each of 10, 8, 6 and 4 reps.
• Concentration Curl - 3 sets each of 10, 8, 6 and 4 reps.

Sample Routine 2 { for advanced }
 

• Standing Barbell Curl - 4 sets each of 10, 8, 6 and 4 reps.
• Incline Dumbbell Curl - 3 sets each of 10, 8, 6 and 4 reps.
• Preacher Curl - 3 sets each of 10, 8, 6 and 4 reps.
• Concentration Curls, super set with dumbbell curls - 3 sets each of 10, 8, 6 and 4 reps.

Perform these exercises with High Intensity for at least 4 weeks and buy yourself some new shirts.
 

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Do you have a great arm exercise or workout? Share it!