How to Build Biceps

These are just some of the ways to build biceps effectively and safely. Before starting, make sure that you are healthy. If you have any medical ailments, consult your doctor first.

Step 1

Select a weight. Beginners should go for 3 to 5 lbs. Seasoned lifters can go for as high as 15 lbs. Hold a dumbbell in each hand. The grip should be relaxed.

Step 2

Bend your knees a little but keep the back straight. Contract your abdominal muscles. Keep the feet flat and shoulder width apart.

Step 3

Hold the weights on your sides then set the palms inward. Turn your wrist so the palm looks out forward. Raise the dumbbell and bend the elbow. Maintain the straightness of your back. Keep the elbow by your side and shoulders relaxed.

Step 4

Raise the dumbbell until your knuckles are four inches off your shoulder. Contract the biceps. Hold it for a second or two.

Step 5

Lower the weight. Revert back to the original position. Set your palm inward. Concentrate on squeezing the biceps.

Step 6

Repeat this movement with your right arm.

Note: the movement will last five seconds.

Other Ways to Build Biceps

You can also perform this workout with your back against the wall. You can also do this while sitting on a weight bench. Whether you are sitting or standing, make sure your back is straight and shoulders are relaxed.

Increasing the Weight

You can add 1 ½ to 3 lbs when the repetitions become easy. The more weight you add, the quicker your biceps will develop. What is important is you keep the back straight, so the pressure will be on the biceps.

Strength improvement comes from lifting weights slowly. This makes the muscles focus on the strength rather than momentum.

Tips and Warnings

Don’t just work on your biceps; you should also work on your back, chest and legs. If you are overweight, do some cardiovascular exercises. You must also work on your triceps too.

These exercises should be done at least three times a week for 30 minutes. Biceps can also be increased by doing pushups. You can do 5 to 10 pushups a day for one week then increase it after a week.

While these are some of the most effective ways to build biceps, you must also eat a well balanced diet. You can also take vitamin supplements. Before you do so, consult your doctor, especially if you are taking some medications.

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