What are the best bicep exercises for mass and how many reps should i aim for?

Answer 1

A preacher curl would be the best for size. Reps doesnt matter as much, aim for about 6 if you are going for strength and size and higher around 8-12 if you are going for endurance and toning. You need both for good biceps so rotate different days with different goals for them. To make your arms look better though also focus on triceps, muscle on the side of your bicep, the more toned that is, the more ripped you look. Doesn't matter if you have that tennis ball pop in your bicep, if your tricep is flat or nonexistent then your arms will look just fat and not muscled.

Answer 2

Try to keep it low reps if you want to build muscle mass. Try sitting on a plyometric ball and lift the dumbell from a resting position (hands should be turned flat to your sides) and then you twist in the lift position to the point where your fore arm is 90 degrees to your bicep/elbow. Stop at this point with the lift.

Do 3 sets of these of maybe 10 repetitions. Then do 3 more from the point where the fore arm is 90 degrees from your bicep all the way to your bicep. What this does is it keeps your range of motion as you build muscle and you don't end up looking like those body builders who look all bulked up and probably can't throw a baseball.

Now repeat for the other arm. That's just for dumbbells, there are a bunch of other exercises you can find out about too.

Answer 3

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