10 Arm Blasting Routines for Building Peaked Biceps
If you ask any man which muscles he’d like developed, it’d probably be a three-way split…
Chest, abs and biceps.
What’s so difficult about building up your arms, then?
Well, one of the main issues is that your body adapts rapidly to any exercises that become routine. The overarching strategy you need is to shock your body into growth.
We’ll assume here that you’re eating clean and loading up on plenty of protein in whatever form you choose. With a sensible eating plan in place, how about 10 bicep blasting routines for building peaked biceps?
10 Great Routines For Bigger Arms Quickly
First up, we’ll give you the rundown on some awesome bodyweight exercises that will help you pack some size onto your arms.
Best Biceps Exercises: Bodyweight
If you spend a lot of time on the road, it’s always great to have a few biceps-busting moves up your sleeve if there’s no gym tight to hand…
Testing both endurance and upper body strength, chin-ups also hit the arms hard. If you keep your back straight and rigid, your biceps will be stimulated more and the load on your back lessened. Form is everything.
- Grab a pull-up bar with your palms facing toward you. Keep your hands tighter than shoulder-width apart
- Extend both arms, maintain a straight body and thrust out your chest to assume the starting point
- Exhale and pull up your torso so your head comes level with the bar
- Squeeze those biceps for 1 second
- Breathe in as you return to the starting point
2) Towel Chin-Ups
With the simple addition of a towel, you can strengthen your grip as you work out your arms. A strong grip is essential for building peaked biceps so work on your forearms here as well as your upper arms.
- Wrap a pair of towels shoulder width apart over a pull-up bar
- Grab the ends of both towels with 1 hand
- Cross your ankles and lift your feet off the ground
- Exhale and pull yourself up toward the bar
- Repeat to failure
Staple of the jailhouse workout, dips are a compound exercise packing a shower of benefits. Your shoulders, chest and back will reap dividends as well as your biceps and those all-important triceps.
- Grab hold of some dip bars from behind or improvise with a chair, bed or table
- Steady yourself making sure your elbows are locked and you’re nicely balanced
- Lower your body with arms bent to dip. Lean slightly forward with your torso
- Go down until your shoulders are below your elbows
- Straighten up your arms and return to the starting point
4) Diamond Push-Ups
If you keep on hammering the push-ups with no noticeable gains on your arms, it’s because they don’t really work the biceps effectively. Use a diamond technique, on the other hand, and you’ll target the triceps which are crucial for building more defined biceps.
- Assume a push-up point
- With hands under your chest, form your hands into a diamond. Make certain your thumbs and forefingers are together
- Slowly, lower yourself to the ground and push back up. Form outflanks numbers here so take your time
- Focus on maintaining your hands in the correct point throughout
5) Isometric Chin-Ups
Isometrics are motion-free exercises and they’re remarkably efficient. This variation on the regulation chin-up will punish your biceps.
- Grip a pull-up bar, hands closer than shoulder-width with palms facing you
- Bend your elbows at 90 degrees
- Keep those abs tight with your legs extended
- Hold out your feet so they come just in front of your hips
- Maintain this point for up to 30 seconds then rest for 1 minute before repeating
Best Biceps Exercises: Use Heavy Weights
If you want to shake things up and get some sizeable gains on your biceps, you need to hit those weights and hit them hard.
Don’t obsess about lifting weights that are too heavy to control properly. Slow and measured reps with proper form win out over trying to cheat yourself by performing snatched moves for vanity’s sake.
6) Barbell Curl
The classic barbell curl targets the biceps fully. It’s one of the best all-round exercises for the arms so don’t neglect this bodybuilding staple.
- Grab hold of the pair using an underhand grip shoulder-width apart
- Keep your elbows to the side and raise the bar until your forearms are vertical
- Lower your arms until they’re fully extended
7) Alternating Dumbbell Curl
You can mix this exercise up since variety is key. Sit down on a bench, go with or without back support or even use both arms simultaneously.
- Hold a dumbbell in each hand arm’s length away. Keep your elbows tight to your torso and palms facing thighs
- Keep your upper arm static, curl the weight and rotate your palms so they face forward
- Contract your biceps, exhale and hold for 1 second as you squeeze your biceps
- Lower slowly to the starting point as you breathe in
- Repeat with the other hand to complete 1 rep
8) Lying Cable Curl
Another tweak on the curl designed to really target the biceps, you’ll need a cable attachment or some exercise bands if you need to improvise.
- Use an underhand grip to grab a bar attached to a low pulley
- Lie down with legs straight and feet flat up against the weight stack
- Keep your elbows tight to your body and bend your arms slightly to assume the starting point
- With upper arms static, curl the bar slowly toward your chest. Exhale and squeeze your biceps
- Squeeze again at the peak of the movement then slowly return to the starting point
9) Hammer Curl
Hammer curls, also known as neutral grip bicep curls, are another superb method of lasering in on your biceps using a simple pair of dumbbells.
- Stand upright with a dumbbell in each hand at arm’s length with elbows tucked in
- Point the palms of your hands toward your torso for the starting point
- Exhale, curl the weights forward and contract your biceps. Keep raising the dumbbells until they are shoulder height
- Hold here and squeeze the biceps again before gradually returning to the starting point
10) Close Grip Bench Press
Rounding out with a bench press that will put strain on your triceps, critical if you want to build peaked biceps fast, the close grip bench press is suitable for all levels and a real powerhouse move.
- Lie on a flat bench with a close grip
- Grab the bar from its rack, lock your arms and hold it above you for your starting point
- Inhale and lower the bar to your chest with elbows tight to your torso at all times
- Exhale and return the bar to the starting point. Lock your arms and hold for 1 second
- Slowly come back down to the starting point
Mix up the above exercises and assimilate them into your routine and your arms will be splitting your sleeves in no time.
By limiting your rest time, using some heavy compound movements and, above all, keeping things varied, if you put in the effort you’ll be rewarded with peaked biceps more rapidly than you might imagine.