In This Article you will learn.” how to get big arms” of your dreams and also how to perform the exercise ,benefits and how much the sets and repetitions you should do.These are five best exercises you should add to your bicep day however do not just do these exercises only .try different exercises also . i will tell you some other exercises in the next blog on bicep workouts.

1 DUMBBELL CURL- Great exercise for beginners and easy to perform ,just focus on your bicep muscle and start with low weights and gradually increase the weights ,remember when your arm go done pause one second and than come all the way up .the trick is to squeeze the muscle so the muscle fibers break down easily.(which is important to build bigger and stronger muscle. (3 SETS OF 12 REPS)

2 BARBELL CURL (WIDE GRIP)- Second exercise you will perform to build bigger arms .just hold the barbell with wide gripe and focus on the bicep muscle . (3 SETS OF 8 REPS)

3 BARBELL CURL(CLOSE GRIP)- Same exercise just change the position of your hands and make a close grip and again just remember to focus on your position and the movement do not go heavy at the beginning,our first goal is to learn how to perform a exercise “picture perfect”,and than slowly and gradually go to heavier weights. (3 SETS OF 8 REPS)

4 PREACHER CURL- Now This exercise can be done with dumbbells or even with machine or barbell.this exercise is crucial for building the inner part of the biceps.it is not a lot different from normal bicep curls .and also it has many benefits ,it increase the strength of your biceps,flexibility of elbow and also you can not cheat in performing this exercise because the position you are in this exercise. (4 SETS OF 12 REPS)

5 ONE ARM CONCENTRATION CURL- Sit down on a flat bench with one dumbbell in front of you between your legs.your legs should be spread with your knees bent and feet on the floor.curl the weights forward while contracting the biceps as you breathe out.it helps to place more focus on the long head of the biceps.it is a great exercise to build bigger arms. (4 SETS OF 12 REPS)