How To Get Big Biceps Brachii Muscles

Posted: 24th October 2010 by Darren in Biceps exercises
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Getting big biceps is important if you want to have a perfect physique.   In order to work them properly, you’ll need to know the best exercises and diets to help you gain the most amount of mass.

You’ll also want to know how they work, including all the muscles in that section of the arm. The biceps brachii actually has two heads and the brachialis under it. These three muscles make the strongest elbow flexors in the body and are used to bring the wrist near the upper arm.

Using that motion will work the biceps the best, so curls are a fantastic way to build them up.   You have to remember, though, that there are several different types of curls and biceps exercises. I’ll go over them below:You can alternate your grip when you do curls.

Depending on the grip you take, you can isolate the biceps brachii, the brachialis, or the brachioradialis. Using a supinated grip, with your hands facing your body, will allow you to work the actual biceps the most effectively.

A pronated grip, then, will work the brachioradialis (forearm muscle) and the brachialis (muscle under the bicep).  There are also other ways that you can hit the biceps effectively.

Consider, for example, the incline dumbbell curl.   This is a great exercise because you get a greater range of motion, since the muscles start in a slightly stretched postion.

If you curl out to the side with this, you’ll isolate the outer head of the biceps as well.   These are great because it’s almost impossible to cheat on them due to the incline and will therefore give you the best possible biceps exercise.   Other exercises that work well for the biceps are cable rows and pull ups.

While these are primarily back exercises, you’ll hit your arms pretty hard too. If you want to get big biceps, though, you’ll also want to make sure that you get plenty of protein in your diet.

Protein is important because it’s what the body uses to repair your muscles after a hard workout.   If you don’t eat enough of it then you won’t get very far from working out.

You could actually enter a state of perpetual exhaustion in which you don’t consume enough nutrients to repair your muscles and you experience atrophy as you continue to work out.

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