What is the fastest way to get biceps?

Stand with a dumbbell in each hand with elbows slightly bent. Hold the dumbbells parallel to each other, and with palms facing inward. Perform hammer curls by lifting the dumbbells until they almost touch the shoulders, pause and return slowly to the starting position.

What are the most effective biceps exercises?

Based on this study, the most effective biceps exercises from best to worst were concentration curls, cable curls, chin-ups, barbell curls, EZ curls (wide grip), EZ curl (narrow grip), incline curls and preacher curls.

How to build thicker biceps?

Take a weight off. You have to load the barbell until it bends and then grunt like Sharapova with a megaphone to forge bigger biceps,right?

Train less. When it comes to boosting your biceps,playing hard to get is your best strategy.

Go hard or go home. If you want to come equipped with a couple of sleeve-rippers then you have to work for them – but not for very long.

Use your brothers in arms. The worst tactic to deploy in the arms race? Focusing on the biceps alone,says Frost.

Don’t neglect the little guys. No,not those. If you want to max your biceps and keep your arms in one piece then boost your stabilising muscles.

Get a grip. Turns out maximizing every rep is easy squeezy.

Hit the bar. Barbells and dumbbells: both effective tools at building up incredible bulk. But which is best?

Keep your form. You know the guy. The one screaming out his ‘bicep curl’ reps as he arches his back and swings the weights like a pendulum on steroids.

Use yourself. Building up Arnie arms can be done with your bodyweight alone. And it’s got a key advantage over free weights: you can use them anywhere.

Supply your armoury. Put simply: if you want larger arms then you’ve got to fuel them properly. And by fuel,we mean protein.

How do you Make Your biceps bigger?

To get bigger biceps, start by doing biceps-specific exercises like dumbbell curls, concentration curls, and chin-ups to build muscle. Next, build the muscles that surround your biceps by incorporating pectoral fly exercises, push-ups, and daily stretching into your exercise routine.