How to pump the biceps in the gym and at home?


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How to swing biceps – the program of the best exercises for rapid muscle growth. Biceps training – how often should it be done and with what weight to work?

Biceps Workout Rules

Biceps Workout Rules

In order to quickly pump up your biceps, you do not need countless exercises at all. Correct training of the arm muscles always consists in using only a few effective exercises, adequate working weight and complete control over the technique. Biceps only grows when the athlete consciously involves the muscle in the work, and not just lifts weight due to inertia.

The crossfit results are known even to beginners – lifting the barbell, successive lifting the dumbbell “hammer” and isolated lifting the dumbbell (pictured above). The main secret of rapid muscle growth is the conscious involvement of the biceps in training – you should feel that it is swinging it. At the same time, the use of excessively large weight does not help at all, but harms, making it difficult to control the equipment.

In addition, the biceps training program should also include pumping forearm exercises – they are performed with a relatively light working weight and a large number of repetitions (about 12-15). This enhances blood flow in the muscle, significantly increasing its visual volume. We also recall the triceps training – it is impossible to create really big hands without pumping it.

Biceps muscle anatomy

Biceps, or biceps, is the most noticeable and voluminous muscle in the arm. From an anatomical point of view, the proximal part of the biceps consists of two heads – long and short, which determines its “hunchback” shape. Biceps bends the shoulder in the shoulder joint and forearm in the elbow, and its main function is traction.

Involving the biceps muscles in work is always associated with the work of other muscles – from the triceps to the muscles of the shoulder and back. That is why pumping biceps necessarily implies strengthening the muscles of the forearms, triceps and deltas – otherwise you simply cannot technically correctly perform heavy weight biceps exercises.

Best Biceps Exercise

Best biceps exercises

Lifting the barbell while standing is the best exercise for pumping the biceps and increasing its mass. A plus is the ability to train with a fairly large weight, as well as the relative simplicity of the technique. During the sumo squats, the elbows should be motionless (beginners are recommended to press them to the belt), and the body should not sway – this guarantees the involvement of the biceps.

At the bottom point of the exercise, hold for a second, then, with full control of the biceps, lift the barbell up. The movement should be smooth and not too fast. At the top point, also linger for a second, with a conscious effort of will, tensing your biceps even more. Such control over the technique is necessary in all exercises on the hands – this increases muscle involvement and increases blood flow.

How to download biceps?

If you want to quickly pump up your biceps, you can train it twice a week – but not too often, for example, on Monday and Friday. Start your workout with exercises for large muscle groups (back, chest, legs) – but exclusively in the form of preparation for pumping your hands. After 3-4 multi-joint exercises, proceed to targeted training of the biceps.

Functional exercises can be used as multi-joint exercises  – including horizontal bar exercises and kettlebell exercises. They are not only useful for general strengthening of strength, but also improve posture, exert pressure on the muscles of the body, strengthening the press make the figure more athletic – training the biceps on their own cannot give such an effect.

Is it possible to pump biceps at home?

In order to pump biceps at home, you will need either a set of collapsible dumbbells with a fairly heavy weight, or a full-fledged barbell. Otherwise, an effective training session will not work. Light dumbbells and exercises with body weight can bring results in the form of bicep growth exclusively untrained beginners and girls.

Despite the fact that training with pull-back pull-ups on the horizontal bar can provide an increase and growth in the muscles of the hands, you will quickly reach the physical limit, after which you will need full-fledged training equipment – that is, a real barbell or heavy dumbbells, without which it is simply impossible to pump biceps.

Biceps Workout Program

Often beginner athletes note that their biceps, having gained a certain amount, stop growing even with a constant increase in working weights and the use of isolating exercises. However, biceps training is always based on the “progress – stagnation – shift – progress” pattern. In this case, a shift is usually achieved through the use of dropset and superset.

Below is a training program for biceps based on complex supersets that give muscles a powerful impetus for a shift in growth – it helps to overcome stagnation in growth and quickly build up biceps.

Lifting the EZ Bar for Biceps Lifting the EZ Bar for Biceps

A curved bar (or EZ-bar) helps to change the mechanics of the exercise and involves the inside of the biceps – pushing the muscle up and making it bigger.

Lifting Dumbbell Biceps Lifting Dumbbell Biceps

A classic biceps exercise that develops the long part of the biceps muscle. It can be performed with palms looking upwards, as well as with palms perpendicular to the floor (lifting “hammer”).

Concentrated biceps flexion Concentrated biceps flexion

One of the best isolating biceps exercises. During execution, the elbow is fixed and rests tightly on the inner part of the thigh – this helps to increase the load on the biceps muscles.

These biceps exercises are performed in 10 sets of each, without a break, one after the other, for a total of 4 sets. The break between the approaches (that is, to complete all three exercises) is approximately 30 seconds. Separately, we note that it is not recommended to add additional exercises to this program, or to perform such a training more often than once a week.

The secret of veins traced

Many beginners dream not only to quickly pump up the biceps, but also want to achieve traced and noticeable veins in their arms. However, whether the veins are visible or not is not affected by physical training itself, but rather by genetic factors and the total amount of subcutaneous fat in the body. In this case,  drying most often significantly increases the rendering of the venous network on the biceps.

In addition to the above, pre-workout complexes containing nitric oxide in the composition are also able to expand the venous channels, increasing the filling of blood veins. However, it should be noted that, firstly, nitric oxide provides only a temporary and short-term effect, and, secondly, such additives have a number of contraindications and are not acceptable for all people.

In the environment of bodybuilders, biceps is very popular. It was for them that a lot of basic, isolating and other special exercises were invented, although with proper pumping triceps have a much larger volume. But the fact remains that the two-headed muscles of the hands are more popular. What do you think, why did such an opinion form such a stereotype?

So, as you already understood from the title of the article, the biceps of the hands can be pumped as in a specially designated place for it, where there are a lot of simulators and shells, as well as houses where one or two shells, or even improvised tools, can be used. Let’s start with the gym.

With what you can work in the gym

Any normal gym should provide its customers with at least a minimum of equipment: a bar with pancakes and dumbbells. I’m not talking about the Scotch bench, special block simulators and the EZ-neck. If in the hall in which you are engaged, there is all or most of the above, then I congratulate you – with diligent work you will get bulky biceps and triceps.

train biceps

Two-headed muscles of the hands can be pumped with accentuated exercises on them, and also together with the pumping of the back: during rod pulling in the slope, pulling up on the bar, pulling the upper and lower blocks. And in general, any exercises for the development of the widest muscles of the back can stimulate their biceps to growth – they work “in pairs.” Do you know all the secrets of bicep growth ? But be prepared that sooner or later such exercises will be missed – you still have to use basic ones.

With what you can work at home

As you already understood, at home, you can also work with dumbbells and use the above exercises in front of the mirror. Also pumping biceps at home involves pulling up on the bar with a back grip, on one hand or with a turn of the wrist.

A convenient simulator for biceps can be a rubber expander – it, like dumbbells, takes up little space.

If you have a boom at your disposal, you are lucky. If there is not a single projectile, but want to look pumped up – it does not matter! Can you find five or six liter plastic containers? Fill them with water, or even better with sand, and do your health, performing various flexing / stretching of hands standing. Gol on the fiction is cunning, so dare.

Exercising biceps in the gym

concentrated biceps lift As a rule, the work in the hall is easier and the result comes faster due to the fact that here you will perform not 3-4 exercises, but much more. You will use various devices in order to work out not only the muscle as a whole, but also focus on its different parts. A good trainer can help organize highly effective workouts and is always safe. In the gym, you can perform a concentrated climb to the biceps with maximum weights, which is strictly not recommended at home.

Always remember that if your goal is effective muscle development, then do the exercises, excluding cheating from them .

Barbell lift

Unlike home conditions, where it is not recommended to work with large weights, since there may not be a rack at home and there is no one to insure, in the gym you can give all your best. Lifting the bar for standing biceps is a basic exercise for biceps. It is considered one of the most effective for increasing the volume and strength of the biceps.
lifting barbell for biceps while standing
The bar must be taken at shoulder width, grip from the bottom. The biceps contraction rises. It is necessary to ensure that the elbows are not extended forward. This usually happens when an athlete tries to lift the barbell higher. This is not worth doing, as the load will transfer from the biceps to the delta.


Arm curl sitting on an incline bench

incline dumbbell lift To perform this exercise, you need to sit on an inclined bench and pick up dumbbells. Legs should be firmly pressed to the floor, and the back to the back of the bench. Hands should be alternately bent at the elbow joints, lifting dumbbells. In the upper position, you need to maximize the brushes towards you. Elbows must not be fed forward.


Working with a barbell on Scott’s bench

Scott's bench lift The bar should be held back by a medium grip. It is with this grip that the biceps will be worked out in the best way. The shoulders should rest on a support. In this position, the load falls only on the biceps. This exercise is especially effective in pumping the lower biceps. If you feel excessive tension in the wrist joints, you can use a bar with a figured bar.

Alternatively, you can use Scott’s bench to do biceps exercises with dumbbells.

The number of repetitions: 8-12. Number of approaches: 3.

Basic biceps exercises that can be performed without the use of simulators were given. But if it is possible to use these devices, this must be done.

Exercise Equipment

The complex of exercises for biceps should also include training on simulators. This increases productivity.

Arm curl using the lower block

block biceps exercise

  • stand in front of the simulator and take the handle of the lower block with a reverse grip;
  • the handle is pulled to the shoulders by bending the arms in the elbow joints;
  • return to starting position.

When performing this exercise, the elbows should be pressed to the body so that the load falls only on the biceps.

You can change the handle of the simulator on the ropes. Grasp them so that the bent fingers are pointing towards each other.

Crossover arms

Crossover arms You need to stand up straight, feet shoulder width apart. Hold both handles and slowly pull your hands to the top of the head. When extending the arms, make sure that the load does not drop completely and that the arms are constantly in tension. When you exhale, your arms are bent, when you inhale, they are bent. The number of repetitions: 8-12. Number of approaches: 1-2.

This exercise is often performed as a final exercise.

Well, well, let’s go directly to the exercises.


Flexion of hands with the bar standing – take a straight neck, press the elbows against the body, perform bending of the hands in the elbows, bringing the bar almost to the shoulders, lower it. That’s the whole exercise. The same is done with the EZ-neck (or as it is called in the common people – a crooked stamp).

pump biceps

Different widths of grip can affect the outer and inner side of the biceps.

pump biceps

Alternating bending of hands with dumbbells with a twist of brushes – take two dumbbells in each hand, hands freely lowered along the body. With your right hand, make a bend in the elbow and turn with a brush (palm to you), bringing the dumbbell almost to the shoulder.

While lowering the bent hand, do the same for the opposite. That is, when one hand is lowered, the other rises. Therefore, the exercise is called alternate, not alternating. Does it feel the difference?

pump biceps

“Hammer” – the starting position is the same as in the previous exercise (dumbbells are freely lowered at the sides, palms look at you). But now do not need to rotate with brushes, look at each other.

Perform alternate bending of the hands in the elbow joints with a clear fixation of the hands. At the time of exercise, you will get the impression that you are working with two hammers.

pump biceps

Concentrated bending on the biceps – it is necessary to sit on a bench or other convenient place, but that the feet stand on the floor. Take one dumbbell in the right arm, and place the elbow on the side of the hip, resting on it with the lower part of the triceps. Perform lifting and lowering the dumbbell.

pump biceps

Bench of Scotts – take a straight, curved bar or dumbbell, sit down on the bench, placing her hands on it. Perform flexion and extension of the arms in the elbow joints.

This simulator is designed to remove the load from the waist and transmit it to the biceps. In principle, like the previous exercise.

The first three exercises can be attributed to the basic, the last two – to the insulating. Personally, I advise you to use the base in the initial stages, and isolating and special – only after the acquisition of semi-annual experience.

Special exercises include bending of hands in a block simulator, where the handle is located at the level of the knees. Also, the exercise with a rubber expander can also be attributed to special ones. What exercises will you choose?

How to train at home

For the home, the exercises borrowed from the hall are also suitable. If you have a barbell at least dumbbells, then you can not embarrass yourself in choosing exercises. But let’s start from the worst option – there are no sports equipment at all. As mentioned above, we take containers filled with sand or water, and start working.

how to pump biceps

Flexion-extension of hands – take the containers by the handles and start bending your arms in the elbows, bringing your palms almost to the deltoid muscles (shoulders). Lower. It’s easy, right?

Concentrated bending of hands – to take in one hand a container, placing the hands themselves, as described in the exercise “concentrated biceps flexion”. Perform the same exercise.

And in general, if you do not have the opportunity to buy collapsible dumbbells, then fork out for an expander, I still advise you – a useful thing, and do not look for a capacity to exercise for the biceps at home.

First, we will talk about how to pump biceps at home. Let’s say that for some reason you do not have the opportunity to attend the gym. Does this mean that you need to stop training? Of course not.

It is quite possible to perform many exercises for biceps at home. The simplest thing you can do at home is push ups from the floor. Of course, this exercise is not only for biceps, but also for all other muscles of the arms, shoulder girdle and chest. But this exercise is the most affordable. If you want to increase the load, then you can put on a backpack with a load on your back.

Weight Training

Pumping biceps with dumbbells is easy enough. Such training can be performed both in the gym and at home.

Dumbbell Arm Curl

The most common dumbbells will do. The most effective way to biceps is to bend your arms while sitting on a chair:

lifting dumbbells for biceps while sitting

  • sit on a chair;
  • take dumbbells;
  • bend and extend the arms in the elbow joints.

On exhalation, the arm should be bent, and on inhalation, it should be unbent. You can start with 8-12 repetitions. If you feel that repetition is easy, you should increase the weight of the dumbbells. Number of approaches: 3.

The position of the hands may be different. You can keep them on weight, or you can rest your elbow on your knee or upper thigh. You can successfully alternate all of these positions. Unbend and bend your hands should be slow. Only in this case the maximum load is exerted on the desired muscle. Despite its simplicity, lifting dumbbells to your biceps while sitting is a very effective exercise that allows you to work out your muscles well.

Dumbbell Hammer Lifting

biceps hammer exercise Let’s consider one more way how to swing biceps with dumbbells. This exercise pumps the lateral part of the biceps, forming it. It is performed as follows:

  • stand up straight;
  • hands with dumbbells are lowered down on the sides of the body;
  • brushes of fingers extended to the thigh (neutral grip);
  • alternately raise the dumbbells to the shoulder.

During execution, the back should be kept level and not spring back. Do not feed your elbows forward. The entire load should fall only on the biceps. While bending one arm, the other should not hang relaxed. It should be slightly bent at the elbow and tense.

In each extreme position, the hand should be held for 1-2 seconds. The back can be slightly bent, but it should be fixed in one position throughout the set. Watching is recommended right in front of you.

The number of repetitions: 8-12. Number of approaches: 3.

Alternatively, hands can be raised not alternately, but together. In this case, the load increases. Be careful not to help push the dumbbells with the movements of your legs and body.

Exercise for the biceps “hammer” can include in your training both a beginner and an experienced bodybuilder. In addition to training the biceps directly, the exercise is useful in order to harmoniously develop the brachioradialis muscle. This will not allow her to look thin compared to her biceps.

Horizontal bar exercises

exercises for biceps on the horizontal bar If there is a horizontal bar near the house or in the house, then the correct pull-ups on it will also positively affect the development of the biceps. You can pull up as a direct grip, and the opposite. The number of repetitions: 10-15. Number of approaches: 3. If it becomes easy to pull up, the number of repetitions is not necessary to increase, it is better to hang extra weight at the feet.  For better pumping biceps, when doing pull-ups, it is not recommended to straighten your arms completely.

All the exercises mentioned here must be performed smoothly, without jerking. Then the muscle will be worked out evenly and the result will not be long in coming. Soon you will become the happy owner of volume biceps. And, note that you can do this even at home, without visiting the gym.


This short review summarizes the most effective biceps exercises. Performing them, you can very easily achieve the desired result. It is very important to properly organize your workouts to avoid excessive fatigue and injuries. What should be the training program for biceps? Visiting the gym daily, it is recommended to load the biceps every other day, giving him time to recover. Before each workout, you need to warm up the body with warm-up exercises. This will avoid such an unpleasant injury as a rupture of the biceps tendon.

If you decide to devote the entire workout to biceps only and give him an impact load, then do this no more than once a week.

Author: admin