3 Ways to Get Bigger Biceps with Free Weights. Well, anyone who has ever lifted weights knows that the key to building bigger muscles is to put your body under intense stress, and then give those muscles time to recover. When you work out with free weights, you are constantly challenging your muscles and forcing them to adapt to the stress. As they become stronger, they will also grow in size. However, simply using heavier weights is not enough.

You also need to focus on using the right exercises and performing them with proper form. For instance, doing bicep curls with a pair of dumbbells is a great way to add size to your arms. But if you don’t use strict form and let your shoulders do most of the work, you won’t see much progress. The same goes for other exercises like triceps extensions and chest presses. If you want to see results, you need to be willing to put in the hard work and focus on form. With time and persistence, you’ll be able to achieve the bigger biceps you’ve always wanted.

3 Exercises for Bigger Biceps

Here is another 3 Ways To Get Bigger Biceps with Free Weights. For many people, the biceps are the muscle group that they most want to improve. Unfortunately, achieving bigger biceps is not as simple as doing a few extra arm curls. In order to see real results, you need to focus on exercises that target the biceps directly. Here are three exercises that can help you achieve bigger biceps:

1. Standing dumbbell curl

This exercise isolates the biceps, making them work harder in order to lift the weight. Start by standing with your feet shoulder-width apart and a weight in each hand. Let your arms hang at your sides with your palms facing forward. From here, slowly curl the weights up to your shoulders, and then lower them back down to the starting position.

2. Chin-ups

This exercise not only works the biceps, but also the back and core muscles. To perform this exercise, grab a chin-up bar with an underhand grip. Hang from the bar with your arms fully extended and your feet off the ground. From here, pull yourself up until your chin clears the bar, and then lower yourself back down to the starting position. If you can’t perform a chin-up with good form, use a resistance band for assistance.

3. Hammer curl

This exercise targets both the biceps and triceps muscles. To perform this exercise, start by standing with your feet shoulder-width apart and a weight in each hand. Let your arms hang at your sides with your palms facing your thighs. From here, slowly curl one weight up to shoulder level while keeping your elbow fixed at your side. Lower the weight back down to the starting position and then repeat with the other arm.

By incorporating these exercises into your workout routine, you can achieve bigger biceps in no time and keep in mind there are a lot more bicep exercises than just these three. But these three are great bicep exercises to get you started.

Cap Barbell Olympic Bar EZ Curl Bar

About this item

• Made of solid steel with a chrome finish; Includes collars with t screw
• Bar length of 1200mm; 51,000 PSI tensile strength steel; 32” bar length between collars; Knurling on each side is 13” in length; Weighs 7KG; 30 day manufacturer’s warranty*; 25.4mm shaft diameter; For home use only
• Diamond pattern knurled grips for comfort and security; Rotating sleeves to reduce pressure on hands and wrists; Accommodates 2 inch weight plates only; 7.5 inch loadable sleeve length; 13” knurling on each side
• Target the triceps, biceps, back and chest muscles using this curl bar and weight capacity: 200 pounds
• Trust experience; CAP has been a pioneer in the fitness industry for over 30 years and has locations worldwide; Chances are, if you have ever worked out before you have used a CAP product

BFR bands blood flow restriction bands

About this item

• NEW BUNDLE PACK of 4: Each bundle includes a set of 2 PRO SLIM BFR Bands 1″Wx21″L for biceps & a set of 2 original 2″Wx40″L PRO BFR Bands for glutes/arms. Both versions of our occlusion bands are designed for superb restriction of blood flow through the working limb to the targeted muscles.
• QUICKER LEAN MUSCLES WITHOUT HEAVY WEIGHT LIFTING: Our patented blood flow restriction training bands for arms and legs induce hypertrophy at very low loads (usually 10-30% of a 1RM). When performed correctly, results achieved are typically similar to those achieved with 80% 1RMs.
• INCREASED FACTORS FOR MUSCLE GROWTH: Studies show that practical blood flow restriction training increases muscle protein synthesis, NOS-1 expression & mTOR signaling, resulting in increased muscle growth. BFR Bands help muscular size at low training volumes and intensities.
• THICK & STRONG: Designed to be even tougher than you, these occlusion workout bands are furnished with extra thick and strong elastic straps. Unlike flimsy knock-offs, BFR Bands will hold their shape and elasticity. Our durable workout straps won’t slip while you sweat it out.
• ULTRA COMFORTABLE: Our patented occlusion training bands have pro quality cam buckles. Easy to strap up, effortless to release in between sets or exercises, and exceptionally comfortable. DON’T SETTLE for anything less than authentic BFR BANDS.

RA-Moto Arm Blaster for Bid Arms

About this item

• <p><strong>✔️SUPPORT YOUR POSTURE: </strong>This Arm Blaster for Biceps & Triceps is ideal for bodybuilders, weightlifters, or even Cross Fit athletes who want to get stronger arms, biceps, and shoulders which create strength gains for other common movements. It helps your elbows in one place building your biceps and triceps. Try using arm curl attachment with bicep curl bar for bigger muscles.</p> <p> </p>
• <p><strong>✔</strong><strong>️</strong><strong>CONTOURED ADJUSTABLE DESIGN:</strong><strong> </strong>Created by fitness experts, our Arm Blaster for Biceps & Triceps features thick elbow pads and foam neck padding to improve safety and comfort, as well as a fully adjustable strap to support men or women lifters.</p>
• <p><strong>✔</strong><strong>️</strong><strong>LONG TERM STABILITY:</strong><strong> </strong>Superior to standard biceps workout equipment that breaks down after regular use. We made this with strong material and you can use this for the long-term duration and also get easy bicep curls with Curling Equipment, Workout focused on building big lean bicep muscle, fully adjustable heavy duty fastener, and one size fits all.</p>
• <p><strong>✔</strong><strong>️</strong><strong>HEAVY-DUTY CONSTRUCTION:</strong><strong> </strong>This Arm Blaster for Biceps & Triceps is made with heavy-duty construction. We’ve used thick gauge aluminum, 2 layers of padded neck straps, and an adjustable nylon belt to improve your stability and enhance gear durability.</p>
• ✅STRENGTH BUILDING: Bicep Blaster Will Help building your lean muscle- Contoured to body Shape- Easy to Use – portable, Neck padding Prevent neck pain – Elbow dense padding Prevent Elbow Pain-Fully adjustable.

Here is a quick tutorial on Crossbody Curls or also known as Bayesian Curls. Have a quick watch.

You may want to check out my related blog. Muscular forearms

3 Ways To Get Bigger Biceps with Free Weights FAQs

Q. How can I get bigger biceps?

A. To build bigger biceps, you need to do two things: first, increase the size of your bicep muscles with strength training; and second, reduce the amount of body fat covering your biceps muscles. To achieve the first goal, perform exercises that target your biceps muscles, such as biceps curls. To achieve the second goal, eat a healthy diet and do cardiovascular exercise to burn calories and body fat.

Q. What are some specific exercises I can do to get bigger biceps?

A. Some exercises that target the biceps muscles and can help you build bigger biceps include biceps curls, concentration curls, and hammer curls. These exercises can be done with dumbbells, barbells, or resistance bands.

Q. How often should I exercise my biceps to get bigger biceps?

A. For most people, 3-4 days per week is sufficient for building bigger biceps. However, if you are new to strength training, you may want to start with 2 days per week and gradually work up to 3-4 days per week. Remember to give your muscles time to recover between workouts by allowing at least 1 day of rest between strength-training sessions that work the same muscle groups.

You may be interested in learning about how to get bigger shoulders.

Conclusion

Working out is essential if you want to get bigger biceps. You need to put in the time and effort to see results. There are a few key exercises that you can do to target your biceps and build muscle. These include curl ups, pull-ups, and hammer curls. You should also focus on eating a healthy diet that provides your body with the nutrients it needs to build muscle. Getting enough protein is especially important. If you put in the hard work, you’ll see results and be able to achieve your goal of bigger biceps.