You need your arms to bulge? This is how to do it.

First, we’ll hit the best bicep exercises. Afterward, I’ll show you the best bicep workout specifically for mass, size and/or definition.

The bicep muscle has an outer head, an inner head and a small muscle underneath, the brachialis. Developing the brachialis, actually, is what pushes the bicep upward to its peak, and it’s also responsible for the attractive forearms you sculpt with reverse barbell curls and pull-ups.

Isolation movements (from the most effective to the least effective):

  • Standing Alternate Hammer Dumbbell Curls
  • Standing Classic Dumbbell Curls
  • Seated Hammer Dumbbell Curls
  • Cable Curls
  • Barbell Preacher Curls
  • Barbell Reverse Preacher Curls
  • Classic Barbell Curls

The longer your forearms, the less effective barbell curls will be for you. This is pure physics: A long forearm means you cannot load the biceps to evoke a sufficient response. The load will target the forearm, and it will fail first.

Killer Compound Movements That You Can Overlook At Your Own Peril – The Best Mass Builders For Biceps:

  • Pull-ups – area near the elbow; a wider grip works the inner head of the bicep, a closer grip works the outer head of the bicep
  • Chin-ups – overall bicep
  • Bent-over rows – area near the elbow, the same grip distribution as pull-ups
  • Deadlifts – one of the best biceps builders. If you think holding heavy barbell in your arms during the deadlift is as easy as making a bicep curl, try THIS out first.

Triple Biceps Training Results Instantly:

  • The negative phase of the standing military press and
  • Squeezing biceps hard at the beginning of a military press

If you want to shock your biceps into growing, I will show you what worked extremely well for me. The first time I used these tricks, I added an inch to my arms in a month. Here we go:

1 Fantastic Exercise For You To Use In Your Best Bicep Workout For Bicep Explosion:

Power clean from the hips, then push-press. Slowly lower the barbell back to your chest in the negative phase and then squeeze your biceps hard without moving the barbell. Put the barbell back on the floor, and repeat.

This is like a cheating curl with hard squeezing of the biceps afterward. Biceps are fired up during the negative phase (eccentric contraction) and also during the squeezing. It fills them with the blood properly and activates the most fibers.

Polish off your biceps in bicep workouts with dumbbell curls, preferably seated hammer curls, and cable curls. If you have long forearms like me, barbell curls are ineffective.

It is so effective as you are able to hit your biceps with an extreme weight that you cannot use during a curl.

Best Bicep Workout – Reps For Mass and Reps For Definition.

  • Working Out For Mass – 6-15 reps to failure in every set.
  • Working Out For Definition – 2-4 reps without going to failure. This gives you extreme tone and extreme strength without mass and a fat-burning effect.

What to do: if you are very skinny, you need to train your biceps with pull-ups, bent-over rows and deadlifts. All of that is available in my free system, The 7 Hardgainer’s Sins That Cost You 97% Of Your Weight Gains.

If you have mass and want just definition, go straight to the 2nd and 3rd phases of the Visual Impact training program. Toning simply comes down to the electrochemical current feeding the muscles in a relaxed state and having low body fat. This is how you gain strength without size, and I learned all of that here.

If you already have some experience in training, are not very skinny, and you want to add some LEAN mass to your biceps, arms, chest, shoulders, whatever – go for the full Visual Impact Muscle Building program.

Adding 6-10 pounds of ripped muscles to your upper body can make you look twice as big and have a dramatic visual impact on your physique. It will make you look like a male stripper.

Enjoy your best bicep workout!