How To Get Ripped Biceps

If you lift weights, you probably would like to know how to get ripped biceps. Having a set of massive arms is one of the main reasons many men train with weights. To get a set of big guns, you will have to train often and maintain a proper diet. If you stay dedicated and stick with your routine, you should be able to get ripped biceps.

Things You May Need:

• Weights

1. Barbell curls are an exercise to get ripped biceps. You can use this exercise to build muscle mass by training heavy. Load up the barbell with weights and stand in front of a mirror. Curl the bar toward you and squeeze your biceps muscles at the top of the movement. Slowly lower the bar down and then do 10 total repetitions to start to get ripped biceps. Do three sets of 10 repetitions.
2. Alternating dumbbell curls can help you to get ripped biceps. Hold a dumbbell in each hand and stand in front of a mirror. Curl one dumbbell up and squeeze your biceps, then lower the dumbbell down and repeat the exercise with the other arm. Do 10 repetitions for three sets.
3. Another lift to get ripped biceps is preacher curls. This exercise is good for the biceps due to the slant of the preacher curl bench. Put some weights on the barbell, then sit on the bench and place the backs of your arms on the pad. Lean forward and remove the bar from the supports. Curl the bar up toward you and squeeze your biceps at the top of the movement. Lower the bar back down to finish the repetition. Do 10 repetitions for three sets.
4. Concentration curls using a dumbbell can help you get ripped biceps. Sit on a weight bench and put a dumbbell on the floor between your feet. Lean over and place the back of one arm against your thigh. Pick up the dumbbell and then curl it for 10 repetitions. Repeat the exercise with the other arm. Do three sets of 10 repetitions with each arm to help you get ripped biceps.