Top 3 Bicep Exercises for Massive Arms


Every man dreams of having big biceps. Without a doubt, it adds a wow factor to your appearance. Not only this, but bigger muscles give you more confidence. Since it has high visibility and superficiality, it indicates strength. Nobody has ever asked a man to flex their calf’s muscles. They want to see biceps.

Also, almost every bodybuilder has tremendous biceps shape and size. That shows how important it is to train the biceps. Having said that, it’s certainly not easy to attain such a figure. It requires a lot of time, effort, energy, along with motivation and dedication. Other than that, one has to perform a whole range of exercises that can help them to get massive arms. Do not know which exercises are best for targeting biceps? Not to worry, here are the top exercises for your biceps.

Incline Dumbbell Curls

It is an extremely easy and effective exercise for building bigger arms.

  • Sit on the bench with your back straight against the bench set. Make sure it is 45 degrees inclined.
  • Have dumbbells in both your hands and point it towards the floor.
  • Have your elbows tight to your sides. You must not rest your elbows against your stomach.
  • Now, curl the dumbbells towards your shoulders and squeeze the bicep.
  • Bring your elbows back down slowly.
  • Do 3 to 4 sets of 10 repeats. Keep in mind to rest for 15 to 20 seconds after every set.

Barbell Curl

One of the best exercises for building biceps is the barbell curl. A remarkable thing about this exercise is that it can be performed in numerous ways. You can do it while standing, sitting, and with one arm on the inner thigh.

The curl is the best exercise as it stimulates the logical movement of the muscle in the region. Mostly, bodybuilders prefer doing standing barbell.

For this exercise, you must do the following steps.

  • Take a bar and hold it with a shoulder-width grip. Make sure your arms are pointing straight towards the floor. Your elbows must be locked in position, almost an inch from the sides.
  • Then, curl the barbell towards your chest. Ensure your back and elbows are fixed.
  • Tighten the biceps when moving the barbell towards your chest.
  • After that, slowly lower the bar to the floor to stretch your arms.
  • You must repeat this exercise 12 to 15 times.

Chin Up

Another wonderful exercise that will help in building impressive muscles is chin up. For this exercise, you will need a sturdy and durable chin up. To do this exercise properly, make sure the bar is high enough that your feet won’t touch the ground when straightening your arms.

  • First, you must stand under the bar.
  • Then, grab the bar with both hands, palms should towards you.
  • Pull your body upwards by bending your elbows.
  • If it helps, cross your legs. It will give you more stability.
  • Now, keep your elbows in the same position and use your biceps to pull your higher.
  • Hold the position for 2 to 3 seconds and lower yourself to the starting position.

We recommend doing these exercises two to three times a week. Make sure you have one day rest in between bicep workouts. Feel free to increase the intensity when you have enough strength.

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