How to build a big Bicep

How to build your bicep muscle is fairly easy. Anytime you utilize weight lifting and follow my suggestions on "Big Arms" you will see results in size and strength.

Now when you workout this muscle group you will be using the pulling motion of weights. That is because you are trying to shorten and fatten that muscle to give it the baseball look. The shorter and fatter, the bigger that it will look.

So when you are performing these exercises try to concentrate on squeezing the muscle in the up position after you have pulled it towards you.

Now since you are reading this page I assume you will be building for mass so please reveiw that webpage. If you are interested in tonement instead of bulk then please reveiw tone.

Dumbell curls are probably the most well known exercises. I like to perform these while sitting because sitting will not allow much cheating from swinging my body to handle the weight. If you find you have to swing to get the weight up, you should lower the amount of weight. Remember to squeeze.

Another common exercise is the curl with a straight bar. You can use the curved curl bar if you like. The straight bar is just my personal preference. Moving your hands closer or wider works the muscle in different areas. Remember to squeeze.


Chin ups are a great exercise and sometimes overlooked or left out of a routine. Now in this picture I am performing a pull up, not a chin up. To make this a chin up just simply reverse the hands so that the palms are facing you.

I hope these exercises and suggestions help you in your quest for bigger biceps.