To get good muscles is not a difficult job. It needs some hard work, proper training, regular exercise, and a healthy diet.

Everyone looking for larger biceps is determined enough to do regular exercise so as to build their biceps big and strong.

There are many of the simple and proven exercises that are beneficial to get good muscles. First of all, you should remember that if you are a beginner, you should stick to mass building exercises rather than shaping exercise.


This will help you to gain more strength, more mass, and more overall quality. Mass building exercises provide you inner strength and increase your overall weight and mass rather than just shaping your body parts.

You can just start with some running exercises that help you to warm up. Also, you should focus on some of the brilliant health and diet tips that can keep you fit.

Then there are three simple proven biceps builder exercises that you can do to have good muscles. These are:

  • Barbell Curls,
  • Dumbbell Curls and
  • Hammer Curls.

In addition, kettlebells for athletic training can also prove very helpful for beginners who are interested in making a sports career in bodybuilding.

The good thing is you can now earn your kettlebell instructor certification while studying and practicing from home.

These are proven health and fitness exercises which definitely help you to get good muscles and look smart.

Lifting weight is also the most common yet effective exercise to develop big biceps. If you are able to complete 5 to 8 repetitions before you go through muscular failure then that means you can now add more weight.

You should consult your trainer to get proper sets and reps that can be helpful for you to gain mass weight and build your biceps.

How to Build Muscles becomes easier if you are well aware of the muscle and its parts. Biceps are made up of two muscles i.e. the inner head and the outer head.

Both of these parts need training and proper exercise to keep them healthy and growing.

Proven exercises for inner biceps can be biceps barbell curls, seated concentration curls, wide grip barbell curls on a preacher bench which are helpful in making them strong and make them grow faster.

Some good and proven exercises for the outer biceps are reverse curls, dumbbell hammer curls and many more.

Besides these simple and proven exercises, there are also some of the advanced exercises that help you to grow your biceps large, faster and easier.