The biceps brachii is the one that arches when we bend our arms. The biceps will gradually become larger when stimulated by a series of exercises, which makes people look thicker. Therefore, we will also use a series of exercises to make the biceps bigger. So how do you think you can make your biceps bigger? Let’s go take a look below!

Ordinary dumbbell curl

Spread your legs apart, shoulder width apart. With your arms fully extended, pick up the dumbbells with your palms facing inward and curl them up to your chest. Start with two sets of 6 to 8 reps each time. Increase to three sets after a week or two. You can then add weight to the dumbbells, or if you don’t have dumbbells, use a kettlebell or barbell.

Oblique dumbbell curl

Sit on a fitness chair tilted at 45 degrees, with your feet on the ground, your hands fully extended, and pick up the dumbbells. Lift one dumbbell at a time to shoulder width, arms fully bent, then slowly lower the dumbbell to the starting position. Start with two sets of 6 to 8 reps each time. Increase to three sets after a week or two. After that, you will gradually get stronger and can gradually increase the weight of the dumbbells. You may find that this exercise method can lift less weight than the previous method. It's actually pretty easy to explain: leaning your body makes the dumbbell harder to lift, so your muscles get a lot of work even with a small weight.

Concentrated dumbbell curl

Sit on an exercise chair with your feet flat on the ground, shoulder-width apart. Lean forward slightly, let your right elbow rest on the inside of your right knee, completely straighten your arm, and curl the dumbbell toward your chest, keeping your elbow in place. You can place your other hand on your other knee for balance. Do two sets of 6 to 8 reps each time. Then switch to the other hand.

Pull-ups.

This exercise may be difficult at first, but it's an excellent way to build bigger biceps. Grasp the metal bar with both hands, shoulder-width apart, palms facing inward. Put your feet together and pull your body up with your hands so that your chin is higher than your arms, then slowly lower your body and return to the starting positionSet. Start with two sets of 6 to 8 reps each time. After a week or two as you get stronger, increase to three sets of 8 to 12 reps each. To increase the intensity of your training, wear a weight belt. The stronger you are, the heavier the weight belt will be.