“Bicep Blasters: 6 Exercises for Massive Arm Growth”

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Having a well-defined bicep is a dream of everyone. It will enhance your overall personality and play a vital role in functional strength in various activities.

If you want to develop solid and big arms, a good bicep workout routine is required.

Today’s article focuses on the top exercises that can aid in the growth of your biceps. We will also provide some nutrition guides you should follow with your workout routine.

Best exercises for bigger biceps:

Barbell Curls:

The barbell curls are the perfect bicep exercise that targets the entire bicep muscle, including long and short heads.

You have to stand straight on your feet, Give space between your legs and hold a barbell in your hands;

You have to contract your biceps, properly relax your arms and repeat this cycle; start with less weight and, with time, increase your weight as your strength improves.

Nutrition Tip:

You have to consume enough protein for healthy muscle growth. You should consume the same amount of protein in grams equal to your weight.

For example, if your weight is 70 kg, you need to initially consume 70 gm of protein and go up to 2gm per kg of your body weight.

Some good protein sources are paneer, tofu, lentils, chickpeas, kidney beans, dairy products, fish, chicken etc.

Dumbbell Hammer Curls:

Young man doing bicep workout called hammer curls

Hammer curls help you to train your biceps and brachialis muscle, which is part of your biceps.

You need to stand straight, give a space between your legs, Hold a dumbbell in each hand, Keep your elbows close to your body and, contract your biceps in an upward direction, then bring your weight down properly.

Hammer curls are an excellent exercise to add thickness to your biceps.

Nutrition Tip:

Consuming healthy fats in your diet would be best because they are essential in hormone production and overall muscle growth.

Pick healthy fat sources such as nuts, seeds, avocados, olive oil, and peanuts.

Preacher Curls:

Man doing preacher curls bicep workout in the gym

Preacher curls differ from standard bicep exercises; This exercise doesn’t allow the swinging motion.

You need to sit on the preacher’s bench and extend both arms. Hold a barbell or dumbbell in both hands and contract your biceps in the shoulder’s direction.

Bring down the weight in an appropriate manner and repeat. Preacher curls are a great workout to gain the overall size of the bicep.

Nutrition Tip:

Drink a good amount of water throughout the day to maximize your workout results.

At least drink 10-15 glasses of water daily, Or you can increase it according to the intensity of your workout.

Concentration Curls:

man doing concentration curls in the gym

Concentration curls help you to improve your muscle symmetry.

To perform this exercise, you need to sit and give some space between your legs, hold a dumbbell in one hand, and don’t need to move your other hand.

You need to place your elbow above your knee and extend your arm.

Bring the weight upward towards your shoulder direction and try to squeeze your bicep muscle, then bring down the weight appropriately. Repeat this workout cycle with the other arm.

Nutrition Tip:

To have a successful and intense workout, you will need energy, which you get by consuming complex carbohydrates like whole grains, fruits, vegetables, and legumes.


Women doing chin ups bicep workout in the gym

If you think chin-ups only target your back muscles, then you are wrong. Chin-ups can also activate your biceps during a workout.

Hang on a chin-up bar, stretch your body, keep a decent space between both hands and pull yourself upward until your chin crosses the bar.

If you are a beginner and can’t pull yourself up, take the help of a resistance band, or you can try a chip-up machine.

Chin-ups are a great workout to target different muscle groups at one time, such as the back and biceps.

Nutrition Tip:

You can’t avoid micronutrients (such as vitamins and minerals); add as many fruits and veggies as possible to your diet.

It contains essential vitamins and minerals required by the body to function correctly and has antioxidants required for better health.

Cable curls

Cable curls are the best workout to provide continuous pressure on the biceps.

You need to grab a cable machine, hold the bar, keep a space between your hands, keep your elbows near your body and focus on the contraction of the biceps in an upward direction.

Slowly bring down the weight and repeat the cycle. Cable curls will improve the definition of your biceps.

Nutrition Tip:

You need to reduce the consumption of processed foods, refined sugar and unhealthy fats and add nutritious food to your diet.

Please remember that you must watch your calorie intake throughout the day.

If you want to gain size, increase your calorie consumption and vice-versa.


Add the above exercises to your workout routine, but your form should be correct; increase your weight weekly as your strength improves. With a workout, you must consume balanced nutrition and rest properly.

A good diet, sound sleep and a proper workout will help you to achieve desired results.

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