10 Best Ways To Build Bigger Biceps

By Nader Qudimat ·
Updated Dec 29, 2018

We can all agree...

No matter how big we are, we all want to build bigger biceps.   

Ask a muscular dude how he built his biceps, you’ll most likely be told to curl until you can’t curl no more.

Fantastic advice, but everything works until it doesn’t.

The truth is it takes hard but smart work and tons of buckets of sweat, tears and blood and screams.

Well maybe just sweat.

The raw power that a pair of nicely built arms brings is undoubtedly worth the work.

Whether you want bigger and stronger arms, or the respect, or the ability to make your friends jealous (or all of the above), you’re about to get 10 ways to start building bigger biceps.​

1. Lift

If you want to get bigger biceps, you need to lift weights.​

I mean really lift weights.

Muscles will only grow if they are given a reason to. Muscle fibers need to be teared up in order to respond with growth.

Don’t just lift though, attack the weights!

Subject your bicep muscles to external forces of which they are not adapted to.

​If you are always curling 35 pounds, you will always see the same results unless of course you increase the weight or the intensity.

How To Start:

  • Start by wrapping your fingers around the weights tightly.
  • Feel the cold iron against your palm, brace yourself for maximum contraction.
  • Use your focus and breathe deeply as you perform each rep.
  • Squeeze your biceps, force them to grow and use your stress/emotions to your advantage.
  • Expect to struggle, fail and strive beyond your imagination but it will pay off into great success.
  • Take advantage of every rep you lift!


  • Increase the weights by at least 2.5 to 5 pounds each week and/or increase intensity
  • Your muscles will always try to adapt, train smart and hard
  • Listen to your body, if you feel pain, stop and evaluate before it gets worse.
  • Edge towards the outside of your comfort zone or you’ll always see the same results.

2. Visualize

Arnold Schwarzenegger had one of the most impressive pair of biceps that could arguably be the best of his time. Whether had the best looking arms or not is always up for debate. He had a mind technique that he used to his advantage.

Arnold said has once said:

​“The weights are just a means to an end; how well you contract the muscles is what training is all about.”

​In other words: muscle growth starts with lifting, but it doesn’t finish there as your mind is the ULTIMATE key to getting your biceps bigger.

And there’s more…

When Arnold performed bicep curls, he imagined that his biceps were developing into giant mountains while picturing himself lifting tons of weights with incredible muscle size.

Incredible use of imagery…right?

This isn’t a bro-science practice…

Recent studies prove that muscle activity is increased when mind to muscle connection is activated. Meaning that muscle growth is greater when concentration on the working muscle is used.​

​HEY: Instantly discover how to get a six pack without performing any crunches by clicking here

​Don’t expect to jump into a workout with a perfect mind to muscle connection.

The very first time developing this connection can be difficult as it takes practice especially for someone who hasn’t done any exercise (or meditation) in their lives.

Practice by visualizing your next workout.

Imagine your muscles being worked inside and out.

Smell the sweat, feel it and experience the sensations.

When you head into the gym, you’ll find yourself so much more excited about your workout and you’ll be more focused on your exercises.

How To Start:

  • Cut out the distractions during your workout. (Including your phone, and anyone trying to socialize)
  • Visualize your biceps becoming the shape and size you want them to become (Use Google images for examples)
  • Use your emotions to get excited, channel your rage and stress into sheer force
  • Imagine massive amounts of muscle mass on your arms and body
  • Lift with all belief and positivity. Dump any beliefs you have.


  • It will take time and practice to perfect the mind to muscle connection
  • Accept doubts, but don’t let them take over your mind
  • Squeeze your biceps after your set to further develop your mind to muscle connection
  • Visualize the biceps and body that you are after.

3. Recovery

You’ll soon learn that muscles don’t grow in the gym. It’s quite the contrary. They are destroyed and broken down when you’re lifting iron.

Muscles are literally ripped up during a workout.

Muscle cells get damaged, glycogen depletes, and the central nervous system is weakened. Not only that but ligaments, bones and tendons are also in need to recover.

And if you’re not letting yourself recover, you’ll likely hit a state of over training.

This stressful state can cause chaos in your progress.

The Symptoms Of Over Training Include One Or A Combination Of The Following:​

  • Muscle Atrophy
  • Decrease in motivation
  • Lower function of immune system
  • Mood swings
  • Fat gain
  • Risk of injury increases
  • Constant fatigue
  • And much more…

There are constant debates on how long one needs to recover but the answers are endless.

There’s no straight answer, but variables include your training level, lifestyle, genetics, age, diet, and of course, performance-enhancing drugs. (Hence why you should never follow a routine that is endorsed by a professional bodybuilder.)

You can train like a mad man who wants to turn into a werewolf under a full moon, but you will not grow if you don’t allow yourself to recovery and grow.

While there’s no magic formula for recovery, a good rule to follow is that if you’re not making progress, then you’re doing something wrong.​

​Follow these tips to ensure optimal recovery:

Follow These Tips To Ensure Optimal Recovery:

  • Eat to meet your body’s requirements of nutrition
  • Sleep when you’re tired and don’t ignore your body’s signals by using stimulants
  • Take a week off for every 4 to 8 weeks of hard training
  • Balance out your lifestyle while keeping stress at a minimum
  • Tweak and change your training schedule when needed.
  • When in doubt, it’s always better to take a extra day or two day off

4. Spider Curls

An incredible exercise that will detail and develop a nice peak for your biceps is none other than spider curls. This is one exercise that if it’s done correctly, it’ll transform your dull, boring looking biceps into bigger, more sculpted biceps.

Legendary bodybuilders like Vince Gironda, Steve Reeves and Larry Scott, were huge fans of this exercise. This was an exercise that these bodybuilders always had in their arsenal.

I like to call them Scott curls because I first learned it from his exercise videos.

If you try this exercise, you’ll notice HUGE gains in your biceps especially when you flex them as they give that nice peak that bodybuilders are always after.

Spider curls will provide constant tension through a 130 degree motion where a regular preacher curl will provide 30 degrees less than that.

It is harder, and more efficient than a preacher curl but if it wasn’t, then what would be the point?

Any old school gym will most likely have a spider curl bench but these days it’s hard to come by.

You can perform this exercise on any preacher bench that is padded on both sides. It’s important that the armrest pad that is perpendicular to the floor.

How To Start:

  • Lay over the preacher bench’s arm rest
  • Hang your arms so your elbows are pointing towards the ground
  • Lift the barbell from the seat of the bench or have a spotter hand it to you
  • Use a straight or any barbell for this exercise
  • Position your hands so they are slightly wider than shoulder width. Or whatever you’re comfortable with

For this exercise, quality is more important than quantity. One ultra focused set is always better than 10 unfocused boring sets.

Try to keep the number of sets to a minimum for this exercise.


  • Start with a light weight
  • Aim for 8 to 12 repetitions, 1 to 3 sets
  • Prepare for a mind-blowing pump
  • Complete the range of motion but keep the tension throughout the entire time
  • Avoid hanging at the bottom as it is stressful for the elbows
  • Flex as hard as you can at the top

5. Negatives

If you were to discover a golden pot of secrets to build bigger bicep, you would most certainly find this method in there. Most people are totally clueless when it comes to this one method for super fast muscle hypertrophy.

This method can be stressful on the joints especially for the shoulders. With a proper warm up and precautions, it is considered to be very safe.

Weight Lifting Has 3 Phases:

  • Positive (curling the weight up)
  • Static (motionless, squeezing the muscle)
  • Negative (lowering the weight down, stretching the muscle).

The lowering phase of an exercise has huge potential for increasing strength and muscle gains compared to the positive phase.

For the most effective way to increase muscle size in the shortest time possible, negatives can have an incredible effect. Negatives unleash the use of a muscle fiber type that isn’t recruited with regular lifting.​

You Have 3 Major Types Of Muscle Fibers:

Type 1 – Slow twitch fibers which are least explosive and less likely to fatigue. Long duration exercise like joggers and exercise with low to moderate weight lifting are dominated with this type.

Type 2 – Fast twitch fibers which are easily fatigued and are much stronger. They are explosive and are recruited commonly in sprinters and high intensity weight lifting.

Type 2b – Super fast twitch fibers which are the strongest type in the body. They are easily fatigued, more than type 2, but have a much higher potential for strength.

You could easily perform your 10 rep maximum of bicep curls. You may fail on the last repetition with the positive phase, but you will still be able to hang on to the weight, or even lower the weight slowly.

Thanks to the type 2b fibers, there are stores of strength are available for use.​

Bottom Line:

Negative training will allow you to go far beyond than your regular sets. The strength of your eccentric phase should be taken advantage of as you should aim for further fatigue and muscle gains.


  • Like any other extreme method, this shouldn’t be abused.
  • Start using this method with your regular sets (Perform negatives after your usual set)
  • You can do pure negative after you feel ready (1 to 4 weeks)
  • Take 5 seconds or more to lower the weight in the negative phase
  • Ask a spotter or friend to help with the postive phase
  • Perform anywhere from 1 to 4 sets with this method
  • Try this with any kind of bar you have access to
  • Take 1 to 2 minutes in between sets for rest
  • Ensure that you are warmed up by starting with the lightest weight and working your way up

6. Rep Ranges

A hand reached out from the sky and a voice commanded “Thou shall perform no more than 8 repetitions”.

From that day on, it was written in stone and there was no way around it.

This is where most bodybuilders go wrong. No matter how long you’ve been training for, changing up the repetition range is crucial for constant progress.

With the mindset of “3 sets of 10” you’ll find yourself making slow to no progress.

Change up your rep range every now and then.

Your body adapts fairly quickly so it’ll be expecting the rep range that it’s adapted to. You might be able to do more than 8 repetitions next workout, but if you increase the weight, then you might want to aim for 5 to 7 repetitions.

If your stuck curling the same weight, say 35 pounds for 10 reps, you can easily curl 40 pounds for 4 to 6 repetitions.

You don’t always have to train with the same rep range.

​For optimal progress and for the fastest gains, you’ll want to tweak your ranges every now and then.

Here are the flaws of the traditional 3 sets of 10 reps…​

  • 3 sets of 10 with how much resistance?
  • How intense should each set be?
  • How hard or easy should the 10 reps be?
  • And what about rest periods between reps?

No matter what your goal is, you should never stick to one set rep range. If you want to get bigger biceps, you need to get strong and big.

The lower the rep range (1 to 4), the better the strength gains will be. And the higher (8 to 12) will bring better muscle size.

For the rep range that increases the muscle growth and strength gains, try the 4-7 reps. This causes fast twitch muscles to grow at a fast pace.​

You should stick to the 5-8 rep range for the most part. This will allow you to use heavy weights and still targets the fast twitch muscle fibers

If you’re recovering or want to build muscle endurance, you’ll want to increase your reps even further to 12 to 15+ reps.

This is a great rep range to use after your finished with the heavy lifting to better recovery.​

How To Start:

  • Week 1 to 3 of your training to have the 8 to 12 rep range
  • Week 4 to 5 lower the rep range to 5 to 8
  • Week 6 increase the rep range to 8 to 12
  • Week 7 to 8 decrease the rep range and go all out with 5 to 8 reps

This is a great rep range to use after your finished with the heavy lifting to better recovery.​

Then the reps are decreased to allow for you to use heavy weights. The reps are increased again before it’s decreased for heavier weights.

This will keep your body from adapting to a certain rep range and it will force muscle growth and strength.​


  • Go with how you feel, there will be times where you’ll want to take it easy
  • Don’t get lazy, and prepare yourself for some intense arm training
  • Mentally focus on forcing your arms to grow
  • Increase your bicep size by mixing up the reps
  • Start by using the higher rep range if you’re a beginner
  • Cool down after your heavy sets with higher reps for enhanced recovery

7. Rest Pause

This technique will not only increase your strength but your muscle fibers will be smashed to new heights. While it’s extremely beneficial for super fast progress, it should never be abused.

​You’ll want to remember this method as it will be CRAZY useful!

​Don’t take my word for it, here’s what Matt Wigins (Author of Singles and Doubles: How the Ordinary Become Extraordinary” ) has to say:

“Utilizing rest-pause style singles training is virtually perfect for getting stronger and gaining size. Because you are only performing one rep per set, you are able to use maximal loads. In addition, because you are performing the same movement for multiple sets in fairly rapid succession, you are training your central nervous system to become proficient in that movement.

This leads to amazing gains in strength.

Rest-pause style singles also allow you to use a fairly high overall volume – much higher than you would normally use when training with near maximal loads. By using a higher volume, the muscles are under a long TUL (Time Under Load), and when combined with a caloric surplus diet, this leads to increased muscle growth.”​

As with all things that sound great, there has to be a negative side to it right?

The technique itself is extremely taxing on the central nervous system, and it should not be used more than once (maybe twice) a week.

If you’re going to use this method, only use it once per week. Incorporate the technique into your usual routine. Be extremely cautious and warm up before you try anything this intense.​

How To Start:

  • Grab a barbell (straight or EZ-bar)
  • Perform 3 sets and increase the weight each time by at least 20 to 30%
  • Load up the bar for a weight that you can’t perform for more than 3 times
  • Rest 20-30 seconds
  • Repeat until you reach 8 to 10 repetitions

This counts as one set, repeat for one more if you wish. If you could perform more than 10 repetitions, then increase by 5 to 10 pounds.


  • Your warm up sets should look something like this: 12, 8, 6 (in reps)
  • If your 10 rep max is 35lbs, then your 3 rep max should be around 40 to 50lbs)
  • Replace your lost glycogen and electrolytes after your workout
  • Stretch and cool down after performing this
  • Warm up as much as you want

8. Thick Grips

Imagine grabbing a thick handle with any amount of weight, it would be hard to hold onto without getting a little bit of a pump right?

This is one secret that isn’t really a secret, but yet very few lifters know about it.

Training with thick handles is a mystery to the average lifter. But if you want to stand out from average, this is something that must be included in your training regimen.

Thick bars are barbells, dumbbells, pull up bars, or any kind of bar that has a diameter of 2.5 inches. Most gyms today don’t have bars that are thicker than 1 inch.

Once you make the switch to thicker bars, it’ll feel like your first time working out.

​Believe me when I say this, but it’s not your fault that you’re wasting your time with specific forearm training. Once you go thick, you will NEVER go back to doing those boring exercises.

You won’t need to waste any more money on straps (unless you really want to).


In order to flex your biceps, you need to make a fist right?

Well try to flex your biceps without squeezing your fists. Now try it with a clenched fist.

It’s not only your bicep that’s contracting, but the muscles surrounding it like your shoulders, forearms, and even your chest and back.

When you’re performing curls with a thick handle, you’ll have no choice but to squeeze the living fibers out of your biceps.

This means more muscle and strength gains for you. Since there’s more muscle activation with thicker training, you’ll experience less stress on your joints and no imbalances.

Try training with a thicker handle for the next 30 days. You won’t only feel soreness in places you haven’t felt before, but you’ll come back with pipes that will demand attention.​

How To Start:

It’s unlikely that you’ll find a gym nearby that has thick bars. If they do, you’ll know you’re at the right place. There’s one way to do this without any extra cost and it might look a little ghetto but it works perfectly…

Wrap small towels around the handles.​

Yes I know, it doesn’t look appealing but it works and it produces massive results. You can use any material like a old t shirt or winter hats.

​A better solution would be to grab an portable adapter that makes any handle into a thick one.

I’ve used these before up until I lost my pair in Thailand (it pays to search your hotel room before you leave!). They are called “Fat Gripz”.​

​These are one of the best options for thick bar training and they VERY cheap compared to thick bars.

​There are cheaper alternatives to “Fat Gripz” but as always, you do get what you pay for.


Slowly introduce thick training by only using them for your warm up sets (for the first 1-4 weeks) Be ready for the ultimate muscle and strength gains, but be aware you will be extremely sore Drop your ego at the door, you will have to decrease your weight for the first few times but that’s only because of your weak points

9. Extreme Stretching

Try blowing up a balloon to it’s full size without stretching it. Deflate it and try stretching it before you blow it up again.

Muscle fiber is trapped within fascia.

And like the balloon, fascia can be stretched so the muscle can have more room to grow.

This is nothing new but it is popularized and prescribed by the great Dante Trudel, who implements extreme stretching in his program called “Dog Crapp”.

Your biceps can double, maybe even triple it’s size by just performing this simple but painful stretch. The pump will be monstrous, blood gorging but it will feel amazing.​

If this is done right, expect your arms to grow by at least half an inch within 30 days.​

The stretch itself may even be more painful than the exercises!​

How To Start:

  • After your working sets for biceps, face a bar in a smith bar rack or a regular power rack
  • Make sure the bar is no higher than shoulder height
  • Turn around and grab the bar behind you with one hand, than the next
  • Your palms should be facing down
  • Slowly drop your knees while feeling the stretch in your biceps
  • After 10 seconds, try to go as deep as you can, and hold it for 45 to 60 seconds

This video shows a similar stretch that is a little safer for beginners.


  • You should be focusing on the stretch, not on how far you can go down.
  • Take your time going deeper and deeper
  • You will improve with how far you can go down each time you perform this stretch
  • Breathe in and out as deeply as you can
  • Focus on stretching the biceps and nothing else
  • Expect a painful pump that will feel awesome

10. Positioning

The way you perform bicep curls can make all the difference in the world. The standing position is common, though it can also be done while sitting.

The sitting position can minimize cheating but so can standing with your back against the wall.

There is no best position for bicep exercises, but a mix of everything will ensure continuous muscle growth for the arms.​

It’s no surprise that the standing position is preferred among many lifters. It’s easier to cheat, thus allowing more weight to be curled.

Everything works until it doesn’t.​

The main focus we have for bigger biceps is maximum stimulation while minimizing adaptions. So if you’re standing to curl the most weight everytime, your biceps will be expecting that and it won’t grow.

HEY: Instantly discover how to get a six pack without performing any crunches by clicking here​

Mix up the positions by changing the focus every once in a while.

Curling on an incline bench will subject your biceps to a more strict curl and it provides a much better stretch than standing does.

If you always start your bicep exercises with a standing position, try the seated or the incline instead.​

How To Start:

  • Set your bench at 45 to 30 degrees, sit with both dumbbells in each hand
  • Begin curling one arm at a time, squeeze at the top
  • That’s one rep
  • Keep your shoulders back, and try to keep your elbows beside you
  • You can curl both dumbbells at the same time or one at a time


  • Keep the tension on the biceps, avoid going too high as this will take tension away from biceps
  • Feel the stretch at the bottom, especially when you are finished your set
  • Expect to lift 20% to 50% less than what you would standing

This exercise can be placed anywhere in your bicep routine

Let's Go !

I could go on about how you could be getting bigger arms but what’s the point if your not getting a move on?!

​Force your biceps to grow with these simple ways.

Go as soon as you can and let me know how these ways work for you.

If you find yourself being lazy, start by warming up. Who could say no to that?

Please don’t hesitate to leave a comment or contact me if you have ANY questions or anything to add in.​

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