The human bicep (biceps brachll) is a muscle located on the upper arm, above the tricep. The bicep has several functions, the most important being to rotate the forearm for movement, and to flex the elbow. The bicep consists of two bundles of muscle, the short and long head.
Bicep1

In order to get bigger bicpes, working out is the fastest and most efficient way. There are many exercises to help strenghten and enlarge the bicep, here are a few:

  • Bicep Curl
  • Drag Curl
  • Hammer Curl
  • Machine Bicep Curl
  • Prone Reverse Curl
  • Zottman Curl

When curling, movement should ony be in the bicep area, and no where else. SWINGING ARMS ARE NOT TOLERTED. Do not try to show off by attempting to curl more than what you're able to.
bicep2

Curling is the key to larger birceps, but that is not the only important thing to know when working on the bicep muscle. Most people are mistaken with the concept of working out everyday, leads to larger results faster. Constant curling of the bicep will ony result in toning muscle, not gaining. In order to gain muscle in the bicep area, a person needs to curl only one to two times a week, with atleast two days apart.

The start position shoud be with the triceps flexed, and the end position should be the forearm touching the bicep, with the bicep flexed. This causes the bicep to harden quicker, and create denser muscle fibers.
bicep3

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