Want Big Biceps? Here's How To Get Them

Want Big Biceps? Here's How To Get Them

Fitness Expert Lenny Chadd provides the lowdown on building bulging biceps. 

Every guy wants bigger arms whether he admits it or not! Truth is, if you want your biceps to bulge you need to know how to hit them properly. Now you can train them daily or you can take an educated approach and learn the best techniques and exercises for maximum bicep and tricep development.


The three most important factors to think of in the beginning is;


  1. Grip for holding weight (neutral, underhand & overhand)
  2. Implement being used (dumbbell, barbell or cable machine)
  3. Body position in relation to the elbow (is the dumbbell behind the body or in front of the body)


So you will need to vary your body position so you can perform the exercise either seated, standing or kneeling as they all are different in their execution. A simple tip is to isolate the arm as much as possible, as isolation is crucial to the recruitment of muscle.

Try these exercises for BIGGER Biceps;

  1. Scott bench EZ curl or preacher curl with dumbbell or barbell.
  2. 45 degree incline bench hammer curl
  3. Kneeling zottman curl

Try these exercises for BIGGER Triceps;

  1. Parallel bar dip
  2. Close grip bench press
  3. Standing french press EZ bar


To design an arm program which is effective then try super-setting the bicep & tricep exercise with a small 45-60 second rest with at least 4 sets. 


Try using the exercises above for at least 10-12 reps with a superset method. Track your weights for at least 4 weeks and once you start to notice improvements in the strength and size of your arms, mix it up! - change exercises, grip and dumbbell position and watch your weapons grow!


Lenny is an accredited Strength Coach with the Poliquin Institute and co-owner of SIGFIT. An expert in total body transformations for both men and women, Lenny’s holistic approach to personal training consists of optimal nutrition, supplementation & exercise techniques. Check out to find out more.

There are no products matching the selection.

What are Probiotics | How to Choose a Probiotic Supplement

What are Probiotics | How to Choose a Probiotic Supplement

What is a Probiotic? You may by now have seen and heard all about needing a probiotic supplement on social media and the news. But are they necessary for a healthy digestion? Will they really...
The 5 Best Tasting Protein Snacks in Australia

The 5 Best Tasting Protein Snacks in Australia

Whether your trying to reach your macro goals or looking for something to curb those afternoon cravings, finding the right protein snack to meet your goals can be overwhelming. Is there enough...
The Best 4 Protein Powders

The Best 4 Protein Powders

When it comes to choosing the best protein powder, we know it can be tricky! Especially if you're looking to try something new or a different protein brand. That's why we've written a review of...