Follow these amazing rules, and you will be bursting out of your shirt sleeves. Your sleeves may regret it, but you won’t!

If you want to build bigger biceps, these exercises will help get you there. Perform them properly and it won't just be your biceps that start to bulge, your overall health will see an improvement.

Before starting, know about biceps

The large muscle group that sits on the front section of your upper arm.

Your biceps are split into two sections:

1. The Long Head

     The Long Head originates from a cavity in the scapula called the glenoid, passing through the shoulder joint to the upper arm.

2. The Short Head

       The Short Head arises from a projection on the scapula called the caracoid. It runs alongside, the Long Head of the inside of the arm.

Both heads stem from the scapula - shoulder blade and come together in the middle of the arm to form the muscle.

Rules for Building Bigger Biceps

1. Warm Up

      A warmed muscles is a more pliable one.

2. First, Build Your Back
   

     Biceps are a small muscle group, compared with the rest of your body. Before you focus on your arms, you need to work on bigger muscles.

3. Lower the Weight Slowly.

      Lowering is the weight slowly and under control is a tried and tested way to bigger muscles.

4. Boost Your Protein Intake
   

      Protein promotes muscle growth and protein promotes muscle growth workouts.

5. Eat More Carbohydrates
   

       Carbs are essential for building Muscles and also provide your body with energy and sustenance.

6. Don't Skip Calories

     Be sure to get enough calories from the foods you eat.

7. Focus on Healthy Fats

     If you don't Consume enough fat in your diet, your body could start burning protein instead of fat for its energy needs.

Good source of healthy fats include olive oil, salmon, peanut butter, etc.

         Workouts For Biceps

1. Barbell Curl
   

  The barbell curl targets your biceps muscle. With regular practice, it can help you build bigger biceps. Generally, it allows you to lift heavier weight than dumbbell curls.

 How to do this workout:

Load an appropriate amount of weight onto a barbell.

Grab the barbell tightly with a shoulder-width underhand grip.

Stand up straight with the bar resting on your thighs.

Your chest should be up and your shoulders pinned back slightly.

Curl the bar toward your shoulders by flexing your biceps.

Keep lifting until the undersides of your forearms forcefully press up against your biceps.

Hold the contraction for a second and then lower the weight under control until your elbows reach full extension.

2. Bench Press

A bodybuilding and weightlifting exercise in which a lifter lies on a bench with the feet on the floor and raises a weight with both arms.

 How to do this workout:

Lie flat on your back on a bench.

Grip the bar with hands just wider than shoulder-width apart. (This allows for maximum force generation).

Bring the bar slowly down to your chest as you breathe in.

Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.

3. Chin - Up

   The chin - up exercise involves pulling your body up to a hanging bar using a supinated grip. It trains the muscles of the upper back, chest, and arms with extra emphasis on the biceps.

     How to do this workout:

Locate a chin-up bar.

Put your hands on the bar with your palms facing your body.

Raise your body until your chin is above the bar.

Lower yourself back down.

4. Dumbbell Curl

    The dumbbell curl is an isolation exercise that targets the biceps muscles on the front of your arms.

       How to do this workout:

Stand with your feet hip-width apart with a dumbbell in each hand.

 Bend your knees slightly, engage your core and maintain good upright posture.

Position your arms so that your palms are facing forward.

Hold onto the dumbbells, but don't grip them so tightly that you feel strain in your forearms.

Bending at the elbow, lift both dumbbells up toward your shoulders by flexing your bicep muscles. Lower the dumbbells the same way.

Repeat 8 to 12 repetitions without swinging your weights.

5. Hammer Curl

     A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. It's a great addition to an upper-body strength routine.

     How to do this workout:

Stand with your legs straight (but not stiff or locked) and knees aligned under the hips.

Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders.

Hold for one second at the top of the movement.

Your thumbs will be close to the shoulders and palms facing in, toward the midline of the body.

Lower the weights to return to the starting position.

6. Pull - Ups

    It's an exercise which involving raising oneself with one's arms by pulling up against a horizontal bar fixed above one's head.

    How to do this workout:

      Start by standing directly below a pull-up bar. Place your hands in an overhand grip with your hands slightly further than shoulder-width apart.

Once your hands are holding onto the bar, you’re in your starting position.

Inhale, then exhale.

 Lift your feet up from the floor or box so that you’re hanging from the bar, and engage your core by pulling your belly button in toward your spine. Pull your shoulders back and down.

Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar.

As you move, avoid swinging your legs around or shrugging your shoulders up. You want to make sure your shoulder blades remain back and down throughout the exercise.

At the top of the movement, inhale. Then extend your elbows and lower your body back down to the starting position.

7. Push - Ups

    Pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. They can also strengthen the lower back.

 Pushups are a fast and effective exercise for building strength.

     How to do this workout:

Get down on your hands and knees.

Extend your feet back and hold your position with your toes.

Place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor.

With as much power as you can muster, push against the floor hard enough to pop your hands off.

     Benefits Of Biceps Workouts

1. Development of strong bones
2. Prevent fatigue
3. Increase stamina
4. Help in de-streaming
5. Help to manage chronic conditions
6. Reduce injuries

So now, when you are prepared and are armed with knowledge, it is time to hit the weights and give your body a nutrition burst to see your biceps peak!