Get a Grip
The grip-width you use on barbell curls can make all the difference on your biceps growth. Using a standard, shoulder-width grip uses both the long (outer) head and short (inner) head of the biceps fairly evenly. The wider you go from there, the more short head emphasis; the narrower you go, the more long head emphasis. So be sure to include, in addition to shoulder-width grip curls, some wider-than-shoulder-width-grip curls to place extra stress on the short head, and close-grip curls to place extra stress on the long head. This will help to bring up the size of each biceps head, which together will create larger biceps.
Exercise
Best Biceps Exercises
- Barbell Curl.
- Chin-Up.
- EZ-Bar Preacher Curl.
- Hammer Curl.
- Incline Dumbbell Curl.
- Facing-Away Cable Curl.
- Reverse-Grip Bent-Over Row.
- Cable Curl.
Diet
Some high-protein foods you may want to include in your diet include eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas. The recommended daily protein intake for building muscle is between 1.4 and 1.8 grams per pound of body weight. Eat more complex carbohydrates.
