What are the best exercices for building bicep muscles?

Two good ways to get good biceps pull ups, and “21′s” by 21′s I mean do your curls by doing 7 half way up, 7 the rest of the way up and 7 all the way up.

The first question is, do you want good looking biceps or do yo want strong biceps. For the latter I agree with my fellow Devil Dog, curl and pullups will straighten it for sure. Try working with heavy weights and slow movements.

To help with appearance, don’t forget your tricep, a strong and well developed tricep will help push the bicep to the upper area of the arm for the classic bicep look most people are aiming for.

I agree with both priors and will just add: try doing standing cable curls, it keeps constant tension on the muscle and is harder on the negative than free weights. Pull ups and such will make it thicker but concentrate curls will give you a taller peak and make it harder.

Ok, try this out. (doing biceps 2x a week) 1 week do 3×8 standing db curls. Week 2, do 3×12 bi curls. Week 3 do 3×12 bi curls. And week 4, one day do 3×3, and one day do 3×5. Cycle this, meaning once you’ve finished the process start from the beginning again. This’ll give you 3 weeks of mass reps, and 1 week of strength reps. Try and keep each 2 days apart, for example once on Mon, and once on Thurs.

Chin ups directly affect the bicep more than pull ups; pull ups target your lats on your back.

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