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Big arms, I mean shirt stretching, super-hero looking big arms will never go out of style. It is the one body part that gets you instant respect once people see them (coincidentally).
 
Strong biceps improve your performance of other compound exercises like deadlift, barbell row, chest press, pull-ups, clean and jerk, snatch and thrusters. 

Here are the 5 best biceps exercises to increase size.

Close Grip Grip Chin-Ups

It is the most effective in building raw strength and packing new muscle onto your biceps. Barbell curls, dumbbell curls, preacher curls and cable curls are not as effective as chin-ups because they are single-joint moves that isolate your biceps and triceps.

Chin-up is a multi-joint movement and it will lead to a greater release of your body’s natural growth hormone (GH), testosterone and IGF-1. Collectively, these hormones work to help you add size, everywhere. When you perform chin-ups, it forces you to recruit more muscle fibers and in turn, grow muscle at a faster pace.

Barbell Biceps Curl

It is a great one for maximum strength development. It allows you to overload those biceps with a heavy weight.

When doing the exercise, the primary thing to focus on is that you are not cutting the movement pattern short at all.You also need to focus that you are not allowing momentum to cause you to lean backward as you hoist the weight upwards.

Incline Dumbbell Biceps Curl / Preacher Curl

This exercise is one of the best to help prevent that momentum issue from happening as we just discussed, since it essentially restricts the movement of the back.When doing this exercise, don't be surprised if you lift lighter weight. As long as you are pushing yourself hard, using the lighter weight but maintaining proper form will be the way to go for results.

Video:
Incline Dumbbell Biceps Curl
Preacher Curl

Biceps Cable Curl & Cable Hammer Curl

Downside of lifting barbells and dumbbells is that the resistance feels like nothing in the first and last few inches of ROM (range of motion).The "mid-point" of the curl is where you struggle and get stuck. As you come near the top, once again the resistance seems comically light. So the first and last few inches range of motion is useless. If you are doing cable curl, you can feel the same resistance in the entire range of motion.

Video:
Biceps Cable Curl
Cable Hammer Curl

Concentration Curl

It will blast your biceps into growth because there will be no helper muscles called into play when doing concentration curls (when done properly). So you should do it at the end of your workout when you are really looking to finish off the biceps and fully exhaust them.

Video:
Concentration Curl

To increase the size of your biceps, you will also need:
- High Protein Diet Plan to Build Muscle and Strength
- 8 Best Supplements to Build Muscles

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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