Standing Barbell Curl

The real deal on bicep exercises is used by people of all levels, from extreme bodybuilders to hobbyists to get big, massive arms.

Start standing with your feet shoulder-width apart and hold a barbell with both hands in a supine grip. Let it hang in front of you at arm’s length and make sure your elbows are tucked in and close to your torso at all times (important).

You should now lift the bar by rotating your arms only, using the strength of your biceps to lift until the bar is level with your shoulders. Hold the contraction for a while to maximize effort, then lower back to the starting position.

You must repeat for 4 series of 8-12 repetitions

Other quick tips on how to get big biceps fast

How to get big biceps. You will never have big biceps as long as you are lean (underweight). It doesn’t matter how many bicep curls you do. To build bigger biceps, first increase your overall muscle mass by eating a lot (protein and carbohydrates, including fish, red meat, whole wheat bread, and rice).

• Go hard with the milk. Drink lots of milk a day (one gallon). This is one of the fastest ways to gain weight.
• Eat big. Eat several meals a day. Breakfast, brunch, lunch, snacks, dinner, post-workout. Try to eat on a full stomach at each meal.
• training Do more squats than normal. Repeat two sets of 8-11 repetitions, then perform the same exercise with your palms facing up to work the other forearm muscles.
• Chill out. Muscles grow when they are relaxed. Give your training a break..
• Avoid making curls. Honestly increasing your squats and deadlifts will build your biceps faster than curls and triceps extensions. Great way to gain power (hint: eat more)
• Keep progress. Weigh yourself, check your body fat with a fat caliper, and measure your flexed arms every 3 weeks.