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Bicep Training Tips to Build Mass and Isolation

    For most of the men, who are dedicated to bodybuilding, biceps training is the favorite workout.

    Who else does not want huge and great looking arms, just like a massive chest? I remember when I started working out regularly many years ago, I was always checking my arms.

    I’m a lucky guy since genetically I have huge and strong upper-arms, so even if I do not work so much on them, I see excellent results. However, they are not the prettiest ones; they are just large.

    Genes are important, but it does not mean you cannot build huge or/and beautiful biceps. You just need to utilize the right type of exercises, sets and reps. All of us come with different-shaped biceps but with a proper and steady routine we can sculpture them.

    Within this post, you will find workout tips and tricks on how to develop your stubborn biceps in several ways based on your aims. – to build ones like Arnold had 🙂

    bodybuilding biceps

    Tips for Building Bigger Biceps

    If you want to get bigger muscles, you should do weight training for biceps (and lift heavy). The recipe is simple like that.

    The best biceps weight lifting exercises are heavy dumbbell or barbell curls and cheat curls. Let’s say you can do curls with 80 pounds, your aim should be to increase the weight up to 100 pounds. The harder your muscles work, the bigger they are going to be. Plus, we must not forget about the strength and forearm development.

    If you want to increase the outer sickness, you need to do the biceps curls inward toward the center of your body. You can achieve it by using close-grip instead of normal grip. You can do concentration curls as well, but you need to bring the weight to your chest.

    In case you want to improve the inner thickness as well as the mass, you can do the following exercises beside standing barbell curls. Hammer curls, seated, standing or incline dumbbell biceps curls, learn more about the best dumbbell exercises for biceps here.

    Another important technique is to visualize yourself having huge arms as it is recommended by Arnold Schwarzenegger.

    Note: Free weight exercises for biceps are the winner! Use dumbbells or a barbell instead of machines since the mechanism of the machine does not control the motion. These drills provide a more extended range of motion and activate other stabilizer muscles, which leads to better functional strength.

    Here are some more tips on building massive biceps.

    Besides the bicep growth tips above, we have to mention two important factors of muscle building.

    The first is nutrition. You should give the body the right type and amount of nutrients (healthy fats, carbs, protein, etc.) that support its development. Without proper eating, you cannot go big and strong.

    The other point is the rest. Muscles, particularly small ones, need time to recover from the training which takes at least two days. If you target a muscle that is not fully recovered from the previous workout, you risk the possibility of getting overtraining, which leads to adverse consequences.

    Bicep Building Tips For Better Definition and Separation

    In case you want to make your biceps more beautiful, there are several techniques you can utilize.

    Firstly, you need to do supersets or even tri-sets and use as many exercises as possible, especially dumbbell ones. Dumbbell moves allow you to train your biceps from a various angles and support maximum isolation.

    If you want to build higher muscles, you need to perform pumping workouts, mainly with dumbbells or cable. It is crucial to focus on the muscles as much as you can and flex the muscles at the top of the motion. Concentration curls with dumbbells or cable are especially good for making them high.

    And what if you want longer biceps? To achieve it, you need to do exercises that support the fullest extension of the muscles. So the key is stretching. Do curls and focus on the lower third of the range of motion. Preacher biceps with free weights or on a machine is especially beneficial to target the lower part of the biceps, but you should lock your shoulders and elbows.

    Form the following videos you can learn great drills for bicep isolation workouts.

    How to build big arms?

    Most of the people, especially beginners or who learn nothing about bodybuilding, think to get massive guns they should have only bicep weight training exercises. OK, that is good, but check out your upper arm. Your triceps are much bigger, aren’t they? So, what you should also focus on? Yes, your triceps which are almost twice as big as your biceps. So, building biceps and triceps secret to building big arms. Learn more exercises for bigger arms.


    I hope these bicep workout tips will help you to improve your training. Since everybody comes with different body type and muscle shapes, you have to discover yourself what works you and what not. Therefore, test the various exercises for some time and pick ones that work and neglect those that do not. What is the best way to build biceps. Test, test and test! Think and understand how your body works.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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