Biceps are the original two-headed beast. Make sure you're feeding both halves of yours with a complete array of curls.
The world may not be coming to its end, but the days of underdeveloped arms are toast. Check out the gun show below and choose the arm workout best suited to making your bis and tris go bang.
Bob Hoffman – creator of York Barbell – wrote the book on biceps training. Literally. Curl up and get cozy with his old-school arm-building approach.
Old-school technique meets cutting-edge supplementation in this wicked biceps blast from USPLabs.
I train professional athletes, I train A-list celebrities, and now I train you!
Llega el buen tiempo: ¡a lucir los músculos! Crece como un profesional gracias al novedoso programa comprobado científicamente y consigue logros espectaculares.
8 exercises, 4 supersets, 2 sculpted arms!
If your biceps and triceps are fine just the way they are, stick with your workout. For the rest of you, here is the launch sequence for skyrocketing your arm growth.
Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. For today's back and biceps workout, Kris talks about the myth of age and metabolism!
If you find you're running a little low on energy before you start your back and biceps workout or your 30 minutes of cardio for today - consider changing your pre-workout meal.
Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. Kris warns against mixxing in other training protocols before heading to the gym for back, biceps, and abs.
If you want to build those biceps fast, then try the EZ Bar Curl. Use this exercise with any of the following methods and watch your upper arms grow!
Ava follows a strict protocol of heavy lifting to build quality, dense mass but recommends a few light warm up sets especially for injury prone body parts like the shoulders. A strong mind-muscle connection results in better muscle activation, and this proves effective for both shoulders and biceps. Strict form and multiple angles are called for on triceps, while the Freemotion machine and incline dumbbell movements target upper chest.
Fitness model and actor Whitney Reid takes you through his back and biceps workout and shows you how he got his movie quality body.
6-time Mr. Olympia, Dorian Yates has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest. Get ready to teach your chest and biceps what BUILDING MUSCLE really means.
Episode #1 of the Quantum Body Method. Mike's upper and middle chest are targeted for improvement with pyramided incline and flat presses on the smith machine followed by a wide grip machine decline press with pushups for lower chest. Finally a giant set of 3-position cable flyes rounds things off. On to biceps, it's EZ curls for the warm-up, immediately to blood-pumping standard and alternating hammer curls, finishing with reverse curls.
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 3!
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 2 below!
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 1 below!
If you want to put on a great 'Gun' show for your friends and loved ones, you need great biceps! Get the most out of your biceps workouts by following these training principles. Learn more about form, focus, and new exercises that will boost your results!
Compound setting enables you to fit in many exercises for a single body part as you can in each exercise bout. Use this workout to build a rock hard back and biceps!
With bikini season on the way you want a workout that will really help to burn the calories. Sonya Vecchiarelli's back and biceps workout will add some spice and creativity to your weekly routine!
In one of my previous articles I said that I liked to put together 12 week workout routines, or cycles, changing up the exercises every three or four weeks, and here is a great starting routine to get you through the first four weeks.
Here are the 5 best exercises that focus on the biceps to add after your rows and pull-downs. Use these and build eye popping mass that gets noticed.
Kane tries some unique variations on traditional upper body movements for shoulders and biceps. Then it's back to the kitchen for a late night snack. What's that...bacon!?
I personally believe very much in sticking to the basic exercises and just tweaking them to fit your goals. Here are 4 exercises to build your biceps now! Try them.
Diana's ready for an intense workout at Reds Gym in San Antonio with special guest professional wrestler Mark Von Erich.
Kane and Ascent81 are back with an intense, focused barrage on biceps. Their firepower? Single-arm incline dumbbell curls to failure. They have no problem doing curls in the squat rack!
IFBB Pro Bodybuilder and Team BSN athlete Brandon Curry continues his big-bore gun assault in Part 2 of his bicep training, then offers some techniques for forearm development.
IFBB Pro Bodybuilder and Team BSN athlete Brandon Curry details his unconventional but highly effective biceps techniques!
Let's face it-everyone wants bigger 'guns'. Walking around with water-pistols isn't going to turn heads. You want the size, you want the peak... Here's what you need to make those pythons dangerous. Learn more.
A set of guns that stretch shirt sleeves to the bursting point grab attention like nothing else. Achieve startling new growth from the following tips and workout.
In this sixth episode, Jennifer Nicole Lee explains how to craft beautiful feminine biceps, and discusses why protein is so essential to women in their regular meal plans!
In Kane's fifteenth video episode, Kane and his training partner perform a grueling workout consisting solely of non-stop triceps and biceps exercises - ouch!
Massive, well-peaked, muscular biceps are the goal of so many... Hours upon hours of blood, sweat and tears go into training and torturing this stubborn body part. Build some massive guns from the following exercises and sample workout!
Barbell training is a very effective method to build massive biceps due to the nature of the loading force and intensity. Here's how you can build an effective biceps workout using barbells. Find out more.
This experimental training system is harder than H-E-double-toothpicks, so give it a shot: the all-new 666 Training is tempting... Join Marc and Derek for some more intense biceps training in episode #3!
Check out this brand new intense training series from the guys over at Scivation, Mark Lobliner and Derek Charlebois. This experimental training system is harder than H-E-double-toothpicks, so give it a shot: the all-new 666 Training is tempting...
In this eighth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Load Training (Phase #2), continuing with another grueling legs and arms load workout on Day Four!
NPC teen bodybuilder Shane Giese and his training partner, Trevor Walborn, show you how to lift properly. Shane is just a couple of weeks out from the 2008 NPC Arizona Open! Watch him train and learn a few lifting tips!
Welcome, as we introduce the first in a series of training videos with IFBB Pros Erik Fankhouser and Evan Centopani from Animalpak.com. Watch their brutal bicep curls workout!
I began my in-the-field education on becoming a more successful bodybuilder with 'Sugar' Shawn Ray! He schooled me in the realities of building great biceps. Here's the workout which includes exercises & descriptions.
Add thickness to your chest and inches to your arms by using Jay Cutler's one-day split for a wider chest and massive bi's! Train hard using this and you will be sure to make amazing strength and size gains!
In this fourth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Volume Training, doing an Arm Day volume workout on Day Four!
Is your New Year's resolution aimed towards gaining overall mass, especially in the biceps? Learn and use the most effective methods by utilizing the following biceps anatomy descriptions, exercises, and workout plan!
Watch as Brandon Poe uncovers the bicep exercises that help him perfect his body symmetry. His hard training in the gym has led to a great string of contest victories at such a young age! Check it out...
There are four basic types of bicep tendon injuries. Learn from the following details on what those injuries are, some of the best ways to identify, and how best to deal with them. Read on.
Everyone is guaranteed an 'A' as long as you can sit through the course and pay attention... This introduction will give details about anatomy of the Biceps, different parts, exercises, and workouts. Get the details right here!
Learn how skinny guy muscle building expert, Vince DelMonte, reveals how to build huge biceps. Learn more as he describes common problems with suggestions plus a step-by-step program to take your biceps to new heights!
In this article you will find routines sure to make your biceps bigger and shapelier. One of the biggest obstacles you may encounter is knowing how much weight to use... Try these and watch them grow!
In this episode we will be put to the test and see if we can hang with a pro. IFBB Pro bodybuilder Dayana Cadeau shows us some new advanced back, bicep & shoulder exercises! Check it out...
What is the best bicep workout known for building massive guns? Our forum members share amazing workouts, exercises and more! Also learn how the biceps can help with other exercises and the dangers of focusing too much on one body part!
The Muscle Nerd is here for you in your battle to lose fat and gain muscle. Listen in and watch right here... This week's show covers details about three important steps to Building Bigger Biceps!
This article is focused on the natural bodybuilders who don't get the extra nutrient/protein assimilation offered by various performance-enhancing drugs. Build a better body and bigger arms by trying what I have learned through trial and error.
Training the biceps and associated muscles is a must. This article will provide an overview of the best exercises currently available, a full training program and tips to get the most from the methods presented. Try them out!
Ever wonder who has great biceps and the pictures to show them off. I've put together that list just for you. Check out the latest list of photos of forum members, bodybuilding.com writers, and pros. See who you think has the best biceps.
Arms Super Feature - Biceps: Anything and everything you will ever need to know about putting on a great gun show!
Milos Sarcev is back with another episode of The Fit Show. This week we will discuss various exercises and tips that will help you build big, strong biceps.
What does everyone want to show off after years of training in a gym? GUNS! Everyone wants huge bulging biceps that peak like you have a softball under your skin. Try these bicep workouts for huge gains!
Here are 10 concrete steps you can take to get the most out of your arm training. These steps include both training and secondary issues, all of which are critical to bodybuilding success. Learn more...
This extremely simple bicep exercise that has the potential to put inches on your arms. Learn more about this great training tip for building bigger biceps!
This week we've got what you all have been asking for, an episode with arm training. Get ready for a bicep workout with the one and only Jerome Fergusson, followed by a look at healthy living with NPC competitor Tony Dodd.
Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they want to see. This article will tell you how to get the results you want from your biceps training.
To increase your arm size in the shortest time possible it is important that you stick to the basics. By basics, I mean the lifts that will give you the most return on your investment. Don’t waste your time on non-productive movements...
In this new section on Bodybuilding.com called Exercise Of The Week, we will pick one exercise and break it down into every possible way...
The topic: What is the best bicep routine that you have used?
In this article, I am simply going to give you a master list of the most result-producing arm routines in bodybuilding history!
The awe inspiring mass and power of Arnold and Lee Haney arms in the history of bodybuilding. Learn how to build the biggest arms possible by putting your genetics to the limit!
Building bigger guns is a goal for almost every single bodybuilder out there except for the very few genetic freaks out there that were born with 20 inch arms. Learn the secrets!
I hate to disappoint anyone, but you can’t change the shape of a muscle by varying hand positions etc. You can under develop certain muscles and on large multi-muscle groups you can under develop certain parts of a muscle, but you can’t change your shape. Learn how to build the biggest possible biceps according to your genetic potential!
Do you want to take your biceps workout to a new level? Learn how to get 24" arms! Try this exercise and feel your biceps explode into new growth.
A lot of bicep training articles will tell you to base the program around a basic exercise and then say to do barbell curls with a straight bar or EZ curl bar. Learn why there is a big decision when deciding which exercises will affect your biceps to the fullest.
If you want fabulous arms you have to combine proper training techniques and a healthy diet. It is that simple. Learn the tricep and bicep exercises, diet tips, and much more here! Written by Colette Nelson.
Eddie Moyzan is one of the rare few bodybuilders who really defines what hardcore bodybuilding is all about. Find out how he trained his arms into his now 23' inch arms. Learn the secrets on how to get huge biceps! Written by Jim Koontz.
Dumbbells are suited to arm training. They are all you need to build Iron Arms. Here are the best dumbbell arm exercises!
The only way to get big guns is to train your balls off. But training your balls off doesn't mean pounding the hell out of them every day either. It takes a brain, proper nutrition, adequate rest, food, and a couple of large, animal-sized balls.
Whether in a short-sleeved shirt or a tank top, the arms are a very visible body part. Through this article we will outline the specific functions of the biceps and how to properly train them for optimal result.
If you wanna build huge arms, you need the arm-blasting routine worthy of a man of steel. The Superman Arms routine is just that. No B.S, no nonsense, and no sissy exercises. Just hardcore, old school movements designed to pack on mass in a hurry.
By employing the workout detailed here, and by being aware of the common mistakes presented, you can ensure that continual gains are yours, while minimizing the potential for injury.
Get huge shoulders! Here is a great shoulder workout, exercise descriptions and pics, and much more.
The key to a good bicep routine is to incorporate both compound movements with moderate to heavy weights, as well as isolation movements with a lighter weight.
Every guy wants bigger arms! There really is no bodypart that says "big and powerful" as clearly and obviously as a big pair of python arms. Follow this workout to gain an inch in 3 workouts!
Although a wide range of clients produces a myriad of goals, one theme is common for most that enter the gym...biceps development. Our clients want defined arms that identify them as a person that works out.
His phenomenal biceps, triceps and forearm development ranks among the greatest of all time - featuring mass, shape and cuts, as well as total symmetry of the upper and lower arms.
In this article, I will explain how I managed to put on two and a half inches to my arms. I still have about four more inches to get to my goal of twenty-inch biceps.
The degree of arm size development that you possess seems to be a badge as to your worthiness as bodybuilder.
When I first started training my arms were only 12". Now they measure in at just a shade less than 18". For an all-natural 20-year-old bodybuilder I'd say that's not too bad. So how did I build them you ask? Well it's really a bit strange...Read how Layne did it and check out his two arm routines.
Getting massive arms, what many bodybuilders aspire to achieve. Not only bodybuilders, but just about anyone who is into physical fitness would love to have huge, muscular arms that denote power and strength.
Everybody wants big arms. That's not a bad thing, but it can be if you end up overtraining them. Manfred Hoeberl (had world's biggest arms at 25.5''), through trial and error discovered he could get massive gains from one good hard workout every week.
First of all, I recommend that you join a gym if you possibly can. I've written this article, though, because I know a lot of people don't live near gyms or cannot afford the membership fees.
This article is based on the upper body training, and can be used with the lower body workout. Basically once again the important things like stretching off and sticking to a diet will be needed.
The barbell curl is the meat and potatoes of the bicep workout and is usually performed within the first or second exercise of your bicep workout.
Biceps are one of the most worked body parts, yet they are also one of the smallest. So why are they one of the favorite muscles to work? Maybe because they look great when developed!
I wasn't going to include this chapter in this short version of the I.C.E. system at first because it didn't seem like an absolutely necessary part of the system to ensure growth in the area. On the other hand it does provide several benefits and it is a practice gaining a lot of popularity.
Everybody gets into the gym for several reasons, one to increase their bench, two, to get as big as Greg Kovacs, and there are many who are in the gym for the last reason, to get big arms like Mat Duvall. And who doesn't?
In gyms across the world, a large percentage of bodybuilders train biceps in hopes that it'll make their arms larger. They usually train biceps with everything available in their arsenal.
When someone asks you to flex, what do you do? You immediately roll up your sleeve and flex a Bi. A lot of the attention that was formerly on shoulders may have shifted to chest, but none of that has taken away from the enormous fascination we have with the biceps.
This ones gonna take you way further than your regular straight sets of barbell curls you meathead freaks! While barbell curls are certainly a worthy training staple, there is more you can do that is equally productive as well.
What is a superset? A superset is performed when two exercises are performed in a row without stopping.
To maximize arm development, the biceps, triceps and forearms must be equally and evenly developed in proportion to the surrounding muscle groups: the deltoids, pecs, lats, and traps.
Biceps are the muscles that are most often asked to seen flexed. When chicks say, "Hey, flex for me.", They are most likely talking about your biceps. Your biceps get a lot of training from other exercises, so you do not need to go crazy with countless sets and reps.
Find out what exercises work best for your Biceps! The smarter you are, the bigger you'll get!
Learn about the different muscles of the body and what exercises work them. Find out how to do them with our full guides!
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