Find a weight training regime for your upper arms to build big biceps. Follow this regimen 3 days a week to best improve bicep size over time. While beginners may see improvement within a few weeks, building big biceps can take months or years.
- Warm up properly
Avoid injury by preparing your muscles for an intensive workout. Stretch your muscles and begin by doing long sets with weights at 50 percent of your usual amount. Also, complete a short cardio routine, such as 5 to 10 minutes of fast walking or jogging.
- Try barbell curls
Hold the barbell by keeping your hands shoulder width apart. Curl the barbell up toward your chest.
- Do one-arm barbell preacher curls
The one-arm barbell preacher curl isolates the bicep. Hold the barbell with a palm-facing grip, and bring it up towards your shoulder.
- Practice dumbbell incline curls
While lying on an inclined surface, hold a dumbbell in each hand and curl up and out to practice a full range of motion.
- Do hammer curls
Hammer curls help develop the brachialis, a flexor muscle located at the elbow. With your palms facing your body, curl the dumbbells up toward the shoulders.
- Increase weights over time
As you grow your bicep strength, continue to increase the weights to add resistance.