Bigger biceps may come down to a few things most people overlook. From exercise selection to intensity, the brachialis, and even small changes in form—these four tips could make a big difference...
After my chest, the best body part I’ve built is probably my biceps. And that’s not because of genetics—it’s the result of years of hard work and consistent training. If you want to build impressive biceps like mine, pay close attention to the tips below and apply them consistently.
Tip 1: Exercise Selection
Choose an exercise that you can perform anywhere—whether at a commercial gym, a home gym, or while traveling. A great example is the standing dumbbell curl.
This is the exercise I committed to, and I practiced the same movement for years. Over time, my nervous system adapted to it, allowing me to perform it more efficiently and effectively.
According to recent research, when the same signal repeatedly travels through a neural pathway, that pathway becomes stronger and more developed. This improves strength and enhances muscle fiber recruitment, which can contribute to better muscle growth over time.
Tip 2: Intensity
I don’t perform 10–12 sets for biceps. Instead, I usually stick to 1–2 exercises and a maximum of 4–6 hard sets.
Doing more exercises does not automatically lead to more muscle growth. In many cases, a focused approach works better. One preacher curl variation and one standing curl variation are often enough to stimulate significant biceps growth when performed with proper intensity and progression.
Focus on quality over quantity.
Tip 3: Target the Brachialis
Imagine having large side delts but underdeveloped front and rear delts. Your shoulders would not look as big and complete as they potentially could.
The same principle applies to your biceps.
If your brachialis muscle is underdeveloped, your arms may appear smaller than they actually are. The brachialis sits underneath the biceps. As it grows, it pushes the biceps upward and outward, creating the appearance of thicker, fuller arms. One of the best exercises for developing the brachialis is the hammer curl.
Tip 4: Perfect Your Form
Proper form is critical if your goal is maximum biceps growth.
When performing curls:
The more tension you place directly on the biceps, the more effective the exercise becomes.
Building impressive biceps doesn’t require dozens of exercises or marathon arm workouts. Focus on a few effective movements, train with high intensity, develop the often-overlooked brachialis muscle, and maintain strict form.
Stay consistent, progressively challenge your muscles, and give your body time to adapt. Over the long term, these principles can help you build stronger, fuller, and more impressive biceps.
This article is general fitness information from its author, not medical advice. Check with your doctor before starting a new exercise or nutrition program.
