How to get big biceps? 4 Best exercises to get Big Biceps in Weeks, right at the comfort of your home

Building a big set of Biceps is a dream for most men. A Big, firmer, well-toned Biceps is considered an asset for a good physique and also as a personality symbol, since most women like men with toned-up, curvy biceps. Building bigger biceps does not only mean building big bicep muscles, but building biceps with quality, ripped muscles and good peaks. In fact, smaller biceps with great shape look bigger than shapeless bigger biceps. If you have closely watched body builders and strong man competitors, you could find that the relatively smaller biceps(around 21" or 22") of body builders look much larger than the gigantic biceps(25" or 26") of the strong man competitors. This is purely due to the sheer ripped shape that the body builders possess.

Biceps building needs lot of concentration than just weight lifting, because you need to concentrate on targeting specific areas within the biceps itself. The biceps consists of both inner bicep muscles, the outer biceps muscles apart from the peak which forms the upper part when the bicep is pumped. Hence, a proper biceps workout regimen should consist of exercises to workout all the areas effectively to get a wonderful set of biceps

Following are the 4 Best exercises to get Big Biceps right at the comfort of your home. These exercises can be done without even going to the gymnasium because these are designed to be done with Dumbbells rather than Barbells or hydraulic equipments.

4 Best exercises to get Big Biceps in Weeks, right at the comfort of your home

1. Alternate Standing Dumbbell Biceps Curl

The Alternate standing Dumbbell Biceps Curl is one of the most effective exercise to build the Biceps. It works on the inner Bicep as well as the outer Bicep muscles

Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together, dumbbells by your side but not touching your body. You palms should facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps. Slowly curl the dumbbells up as far as possible. Squeeze the biceps hard, then slowly lower back down to the starting position

Workout Schedule: 3-4 sets of 10-15 repetitions each

2. Alternate Dumbbell Biceps Hammer Curl

The alternate hammer curl is a great exercise for the biceps and the forearms. Setup by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to tension the biceps. Keeping your body fixed and elbows in at your sides, slowly curl up the dumbbell of your weakest arm (for most people this is their left arm). Squeeze the bicep at the top of the movement, the slowly lower the weight back to the starting position. Repeat the same movement for the other arm

Workout Schedule: 3-4 sets of 10-15 repetitions each

3. Dumbbell Preacher Curl

 The alternate dumbbell preacher curl is a good exercise for isolating the biceps and making them work independently. Adjust the height of the seat on the preach bench so that when you sit on it the back of your upper arms site comfortably flat on the padding. Grab a set of dumbbells and sit on the preacher bench. Your arms should be resting on the padding and be around shoulder width apart. Allow the weight to drop and arms to fully extend. This is the starting position for the exercise. Starting with your weakest arm, slowly curl the dumbbell up, squeezing the bicep at the top of the movement. Lower the weight back until your arm is fully extended, then repeat for the other arm. This is one rep, now repeat to complete the set

Workout Schedule: 3-4 sets of 10-15 repetitions each

4. Biceps Concentration Curl

The concentration curl is an awesome exercise for isolating the bicep muscle! Grab the dumbbell you want to use with your left arm and sit on the end of a bench. Position your feet at slightly wider than shoulder width apart. Place the back of your upper left arm on the inside of your left thigh. Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible. Squeeze the bicep hard, then slowly lower back to the starting position. Then repeat the same for your right arm

Workout Schedule: 3-4 sets of 10-15 repetitions each