How to Get Bigger Biceps at Home (Fast)


Learning how to get bigger biceps at home can be an uphill battle, especially if you want to get bigger biceps fast.

The biceps are one of the most worked muscles in the entire body by most mainstream exercisers. These showy muscles are half the reason many people go to the gym daily. If you don’t know how to get bigger biceps at home, then you’ve come to the right place.

When someone asks you to flex your muscles, do you show flex your triceps? Your quads? No, you go straight for the biceps.

The biceps are some of the first muscles people notice to tell if you are in good shape, especially if you often wear a short-sleeved t-shirt.

Even though the biceps are often the most worked muscle, they are usually one of the hardest muscles to develop, especially for skinny people.

The reason you are not getting the growth you are looking for has to do with some mistakes you are probably making every time you lift.

Biceps Muscle Anatomy

First, in order to get bigger biceps fast, you must understand the musculature within the bicep’s region.

The two-headed biceps brachii make the part you see from the outside. They attach to the scapula and run down to the radius, its origin and insertion. Next is the brachialis, the prime mover of the elbow. The brachialis attaches to the humerus and the ulna. Last is the brachioradialis, which flexes the forearm at the elbow. It attaches to the radius and humerus.

You must work all three muscles in various angles and ways to get full formed, great looking biceps. 

What Is the Best Workout for Bigger Biceps?

The best biceps workout includes a variety of lifts that target the biceps, the brachialis, and the brachioradialis all in different ways.

  • Start off with a full range of motion barbell biceps curl.
    • Raise the bar quickly and lower it slowly.
  • Add the underhand pull-up.
    • Vary the hand grip on each rep for best results.
  • Next, try the banded dumbbell curl.
    • The bands will ensure you have tension at every portion of the lift.
  • Last, throw in some pronated and supinated biceps concentration curls.

QUICK TIP: For all these exercises, do as many reps as you can until fatigue.

These exercises will allow you to hit the brachialis, and the brachioradialis effectively. Try to get two rounds of these exercises while choosing a weight that fatigues your muscles at the 10-12 rep mark. Make sure to alternate the biceps exercise with a leg exercise, for example, to ensure your biceps get adequate rest between sets.

If you believe you are working your biceps optimally but aren’t seeing results, ensure that you doing things below correctly.

How to Get Bigger Biceps at Home Fast


#1 Use Correct Form and Methodology

In order for you to get bigger biceps fast, you need to use correct form and methodology. I see many people in the gym doing their exercises incorrectly. For the biceps in-particular, people have many faults when isolating this muscle group.

The first fault that many people make is they do not have their elbows or wrist locked into a neutral position. They use their shoulders and traps to assist in elevating the bar, especially near the end of the rep range. Try putting your back and elbows against the wall if this is a problem for you.

The second fault people are making is they are letting gravity take over the eccentric part of the curl, giving you only half of a rep. Remember to power through the concentric phase. In a slow and controlled manner, drop the weight during the eccentric phase. Try a 5 second eccentric phase.

Last, stop using your momentum to give you the extra help in the lift. People tend to swing the dumbbell back before the curl begins, making the lift twice as easy. Drop the pounds, use good form, and work on quality reps.


#2 Use a Full Range of Motion

People love to do partial reps. I don’t know if they are anxious to get done with their workout or if they have no idea what they are doing.

Start with a relaxed muscle and a slight amount of tension. Contract the weight with power and force and squeeze at the top for 2 seconds. Slowly let the weight go back down and let your muscles almost fully relax for a second. Rinse and repeat.

One study showed that the group of men who did a full range of motion on their biceps curls had greater biceps growth as compared to a partial range of motion. The full range of motion group had a 25 increase in growth compared to a 16% increase in growth in the partial range of motion group.   


#3 Vary Your Bicep Exercises

If you want to get bigger biceps fast, learn how to lift at home with dumbbells. The typical exerciser walks up to the dumbbells at the front of the gym, watches themselves in the mirror lift the weights as quickly as possible for 3 sets of 8. They are done and move onto triceps or shoulders. They sit and stare at their phone between sets and are just happy to get the exercise in for the day. Don’t be this person.

If you’re not varying your exercises, your muscles are going to get used to the exercise and stop developing. You are also not going to adequately hit the brachialis and the brachioradialis. Mix up your exercises, lift to fatigue, and use correct form to ensure your reps are optimally effective. Alternate your biceps exercise with an exercise that targets a different area of the body. If you utilize all the time in your workout with minimal rest, you can also create an added caloric burn factor to the workout.


#4 Use Weights and Equipment that Challenges the Entire Range of Motion

Are you lifting heavy enough for your ability? Try a weight where you can’t do another rep around the 10-12 rep mark.

Or maybe you aren’t challenging the muscles entire range of motion with the correct equipment?

If you do a standard bicep curl, the top of the rep is going to be the easiest. You need to find a way to challenge this part of the lift.

Attach chains or a band to your barbells or dumbbells and make the top part of your lift more difficult. Never settle for an easy rep. Muscles need to be challenged to develop.


#5 Squeeze Each Rep at the Top

In order to get bigger biceps fast, you need to squeeze each rep at the top. Many people, time and time again, get near the top of their rep and just let gravity drop the weight back down to the ground without getting the extra squeeze.

If you hold your squeeze for a couple of seconds, you can significantly improve your biceps definition and growth.

One study showed that subjects who were instructed to squeeze their biceps during the curl showed double the growth than that of the group that just lifted the weight up.

Remember, with every rep, the little things may count the most.


Summary: How to Get Bigger Biceps at Home (Fast)

If you’re looking to show off those pythons this summer, make sure you’re doing exercises that contribute to the development of the three muscles within the bicep’s region. Use the lessons from above to teach you how to get bigger biceps while avoiding major mistakes along the way. The faster you learn to lift correctly, the faster you’re going to have something to show off at the lake.

Do you have trouble developing your biceps? Do you think these tips will improve your workouts? Let me know below!

Recent Posts