What's the quickest way to build biceps?

Question

I have a 60lb bench pressing bar

Answer 1

This is going to sound crazy but you should not really work your biceps more than twice a week. About 2/3 of your arm size is your tricepss. Yes, do curls and all that jazz, but you should really work your tricep a lot more because it will grow fast and make your arm much bigger giving you the illusion of a bigger bicep

Answer 2

Do curls. Practice good form and you'll get the most benifit out of the weight you have. Also, do reverse curls to get the opposing head of the bicep (this is often overlooked) for real growth. This is simply the same curl motion with an overhand grip on the bar instead of underhand.

You can try isolation curls if you have a spot to do that. This is where you use a hard surface to make the elbows stationary with your upper arms perpendicular to the floor.

I suggest doing some research to see some different options.

Good luck!

Answer 3

curls build biceps. they are to tarte bi and tri specificly. do curls. if you dont know how then this is how.


stand with your feet apart lift the bar off the back of the bench and and bring toward your chest. youll figure it out.

do curls to build biceps and so do body builders (they do curls over 100 lbs to but you can start small)

have fun

Answer 4

Below I've linked to the ebicep.com list of biceps exercises. good luck!.