Biceps Workout Guide

Biceps are the first muscle most guys want to work out, for a couple of reasons. One, big biceps make you look good, and a flexed bicep, or one filling with blood after a few pumps, also makes you feel good.

Here’s your step-by-step guide through 5 battle-tested biceps workout tips and training strategies we've used with athletes and bodybuilders to help them pump up their arms and build bigger biceps.

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The biceps brachii is a two-headed muscle on top of your upper arm. In common practice, on the other hand, the expression "biceps" normally includes basic upper-arm muscles, for example, the brachialis and brachioradialis, the last of which stretches out into your lower arms. Together, the three muscles are in charge of flexing your elbows. The biceps brachii additionally pivots your lower arms, while the muscle’s short head plays a small role in flexing your shoulders.

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