How To Train Biceps (With Pictures)

The key to getting huge biceps is to grow your entire body. There are multiple factors that go into developing muscles and quite honestly a lot of it is genetics. You can push yourself to your fullest genetic potential.

Building muscle comes down to a just this two factors - being progressive overload and nutrition.

Being Progressive Overload and Nutrition.

What is progressive overload

You have to continuously push yourself so you are constantly tearing down and building up your muscle fibers. This can be achieved by higher volume, higher weights, intensity, or a combination of all factors. Basically, you have to go hard in the gym!

You can do many of variation bicep workout at gym,

There are 5 best biceps workout that you can do at gym :

Incline Dumbbell Hammer Curl

Sit on an incline bench with your back pressed firmly on the padding. Hold a pair dumbbells using a neutral grip so that your palms face your body and the dumbbells hang down at your side. Then keeping your upper arms stationary, flex at the elbows and gradually curl the weights up.

Wide-Grip Standing exercising weight Curl

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. Then hold the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.

Hammer Curl

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeating.

Zottman Curl

Hold a pair of dumbbells by your sides with your palms facing. Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift. Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards.

Dumbbell Clean

Standing with your feet shoulder-width apart in a partial squat position, hold a pair of dumbbells at your sides with your palms facing each other. Drive through your heels and explode up while shrugging the dumbbells to catching them on your shoulders. Extend your legs to stand tall.

This is associate expansive list of the striated muscle exercises that you simply will do to really reach elite levels of performance. Please remember that building striated muscle takes time, thus don’t jump the gun and take a look at advanced exercises at the terribly starting.

begin with the fundamentals and also don't forget manage the rest.
Happy gymming!


No matter what anyone says, you have to ensure you are eating at a caloric surplus. There is no way your body will be able to produce, if more muscle eating at maintenance or caloric deficit. With that being said, I would not recommend binge eating until full or satiated. Start by calculating you BMR (Basal Metabolic Rate); this is how many calories you will burn just by being alive. Start with this BMR, with a macro break down as follows:

Fat = 0.3 x bodywieght in lbs

Protein = 0.9 x bodywieght in lbs

Carbs = what ever calories are left

For example if you BMR is 2000 and you are a 200lb man than your caloric break down would be:

Fat = 60g (540 calories)

Protein = 200g (800 calories)

Carbs = 2000 - (540+800) = 165g (660 calories)

Once you have your basic break down of calories, now all you have to do is adjust your carb intake based on your goals. If you want to gain muscle (which you said you do), start by increasing your carbs by 50g per day. Do this for 1 - 2 weeks and weigh yourself. If you are gaining weight, stay the course until you stop gaining weight. If you are not gaining weight, then add another 50g per day until you start to gain weight.

Remember, BMR only gives you a baseline. It is a scientific calculation but should only be used as a guide. Everybody is different and you will have to learn your body to figure out what works best for you.

So you want to grow bigger biceps? Start following this routine. Focus on progressive overload in the gym and get the nutrition right in the kitchen. Good luck on your journey!