these exercises will make your biceps bigger and thicker

  • Incline dumbbell hammer press
  • Incline inner biceps curl
  • EZ bar curl
  • Wide grip standing barbell curl
  • Regular grip barbell curl
  • Dumbbell biceps curl
  • Hammer curl

#1 Incline dumbbell hammer press

(Getting thicker biceps) The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. (Top 5 Biceps workout)

#2 Incline inner biceps curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps. ( Top 5 Biceps workout)

These are awesome to add to your isolation workout because they truly isolate the biceps muscle! (getting peak on biceps workout)

#3 EZ bar curl

(get thicker biceps) A lot of people think the EZ bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell! (Top 5 Biceps workout)

#4 Wide grip standing barbell curl


(get thicker biceps) This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle. (Top 5 Biceps workout)

You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.

#5 Regular grip barbell curl

The classic. If you did only this movement in your biceps workout, you would still come out ahead. (top 5 Biceps workout)

Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle. (peak on Biceps)

#6 Dumbbell biceps curl

Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickness the muscle group. (top 5 Biceps workout)

#7 Hammer curl

(get peak on your biceps) The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout. (top 5 Biceps workout)

         Notes (you must be followed)

  • if you want to get  bigger and thicker biceps so you have to follow these biceps workouts
  • As well as you will have to follow some diet