Everyone wants big guns and expose them to all the people. Your biceps are the most eye-catching part of your body because you can easily show it to everyone and also it is visible without removing clothes from the body and all wants to grow biceps. Bicep is also most attractive body part because it changes the personality of a person totally. We want to let you grow your Biceps.

Grow your Biceps


The fact behind biceps is that making yourself smarter and more fit that why we created a list of biceps Exercise that will help you out to grow your guns.


This is one of the most common Exercise that is done by the starters to grow your Biceps. It is common but this did not mean that it’s not effective. It too much effects on biceps and help them to grow.

Grow your Biceps

How to do it

1.Stand straight on your feet, take dumble in your both hands facing forward keep your elbows close to your body and your palms facing forward.

2.now, take a long breath and curl your Biceps and put a contract on it. Contracting your Biceps until it reaches your shoulder level. Hold it there for some seconds and press your Biceps.

3.Then slowly goes down your hand up to starting position and release pressure from your arm.

4.Repeat this process Min 15 times.

5. Make sets of 3 of 15 reps each.


This is the second most wonderful Exercise for letting grow your biceps.This will help in growing the size of biceps and also make it stronger and hard.

Grow your Biceps

How to do it

1.stand on your feet and take dumbles in your both hands and hold it in your sides.

2.start flexing your Biceps up to half but don’t touch your shoulder. Hold it there for seconds.

3.then release your hand and come in starting position.

4.repeat this process 15 times

5 make sets of 3 of 15 each.


Grow your Biceps

How to do it

1.Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.

2.While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

3.Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4.Slowly begin to bring the bar back to starting position as your breath in.

5.Repeat for the recommended amount of repetitions.

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