how to get bigger biceps

How To Get Bigger Biceps: A Skinny Guy’s Guide To Big Guns

Are you a skinny dude? Will your arms just not fill out your shirt sleeves despite your weekly bicep curls? Then look no further. Today, I will be guiding you through how to get bigger biceps for skinny people!

Getting bigger biceps requires you to perform a range of resistance training exercises which target the biceps brachii, brachialis, and brachioradialis muscles. Resistance training should also be combined with a caloric surplus and the correct macronutrients.

As an ex-skinny guy myself, I know your struggles.

No matter how much I pumped the arms, or how tight a t-shirt I wore, my arms just would not fill out my sleeves!

But through research and grind, I managed to add over 2.5 inches to my bicep diameter. And today, I will be sharing how I did it.

So let’s go!

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What Do All Big Biceps Have In Common?

bicep anatomy consists of the biceps brachii, brachilialis, and brachioradialis.

Before you learn how to get bigger biceps, it’s worth learning the basic fundamentals of bicep anatomy.

After all, how are you going to upgrade those guns if you don’t know the different constituent parts?!

What most people refer to as the “biceps”, is actually 3 component muscles. Training all 3 of the bicep muscles is essential to upgrade those guns.(1)

The Biceps Brachii

This is the large muscle which runs along the top of the upper arm. The biceps brachii accounts for most of the visible muscle mass in large biceps.

It’s actually composed of two smaller muscles- the long head and short head. These both work together to flex and rotate the forearm.

The Brachialis

This broad muscle lies underneath the biceps brachii. If you look closely, you will notice that lean guys with big biceps will have two distinct bulges. The smaller bulge is the brachialis!

It’s job is to flex the forearm at the elbow. Although it may not be as visible as the biceps brachii, it actually generates a most of the power during a forearm flex.

The Brachioradialis

The brachiradialis is a smaller muscle which runs along the length of forearm.

It’s job is to help flex and rotate the forearm at the elbow. It also stabilises the elbow joint during curling movements.

Training the brachioradialis is essential if you want your forearms to grow with your biceps!

Why Should You Train For Bigger Biceps?

If you are on this page, you probably already have a good reason to train your biceps.

For most skinny guys, bicep training is mainly for superficial reasons. In other words, its for the ladies (or gents). I get it. I’d be lying if I said I wasn’t a culprit!

However, you can also expect to gain some practical health benefits too!

1. Bigger Biceps Fill Out Your Shirt Sleeve!

biceps fill your t shirt

Let’s be honest. Most of us have been there. Furiously pumping the curls hours before a night out. It helps fill our sleeves, and this gives us more confidence.

On a more serious note, bigger biceps will give many skinny guys a much needed self-esteem boost. And this is completely fine!

2. Stronger Biceps Allow You To Lift Heavier Weights!

biceps help compound lifts

By developing stronger biceps, you will be able to lift heavier on the compound exercises that require upper body pulling.

Examples include pull ups and rows.

And as Brian Ward from The Workout Digest explains, by lifting heavier on these compound lifts, you can also expect the rest of your upper body to grow together with the biceps!

3. Arm Muscle Is Associated With Increased Health!

biceps reduce cardiovascular disease

Did you know a 2016 study in the American Journal Of Cardiology showed that better body composition (muscle and fat mass) correlates with increased life expectancy?

More specifically, those who had more arm and leg musculature showed a 68% decreased chance of cardiovascular disease-associated death.

This is of particular importance for skinny guys, who generally speaking have little body fat or muscle.

Therefore if you ever wonder how larger biceps can benefit you, remember these three points!

10 Training Methods For Larger Biceps.


Now that you know why it’s important to work those guns, I will now share X methods to maximise the results from any bicep workout.

These methods have been researched from the world wide web, and I have personally tried all of them!

If you have skinny arms, then apply these methods to pack on the arm muscles!

1. Hit The Biceps At Different Angles!

how to get bigger biceps- hit different angles.

As you now know, the bicep is composed of 3 distinct muscles. Therefore it makes sense to hit all three muscles right?

Ryan and Eric Johnson from Muscle and Fitness explains that hitting all the different muscle fibres in the arm will stimulate the most muscle growth.

This can be done by varying the angle of the body during a given exercise (e.g. incline and decline bicep curls).

Alternatively, you can incorporate different types of of bicep exercises into your training programme to ensure all angles are covered (see below for my favourite bicep blasters).

My workout programme will typically include working on 3 different bicep exercises every week. Each workout will include a single bicep exercise. I will then switch the exercises every week.

This allows me to hit all my bicep muscles throughout the week!

2. Increase Bicep Training Volume.

how to get bigger biceps-  increase training volume

Training volume is a term which describes the total weight you are lifting for a particular body part. In this case, it would be the biceps!

Training volume is calculated by multiplying the number of sets x reps x weight.

When you increase training volume, you also increase the challenge being put on the biceps. And this will promote muscular hypertrophy!

Be careful not to overdo it though. In fact, overtraining is also counter-productive, as it prevents muscle recovery (and therefore growth).

Mike Dewar from Fitbod recommends training the biceps with 12 to 20 sets per week for intermediate lifters. You can get away with 6 to 8 sets per week if you are also doing compound pulling exercises in your training programme.

I prefer the latter method, since most of my compound pulling exercises also give my biceps a good workout too!

3. Use Lighter Weights With More Reps.

how to get bigger biceps- use lighter weights with more reps

Heavy lifting has traditionally been associated with maximal muscle growth.

However, when it comes to the arms, many trainers vouch for the opposite. That is to use lighter weights with higher reps.

Bojana Galic from Live Strong recently interviewed Maillard Howell (trainer and founder of The Beta Way). And here is what Maillard had to say:

“Incorporating a large variety of biceps exercises performed with high sets and high reps will also help you build bigger arm muscles.”

Maillard Howell

In this instance, a high rep would be in the 12 to 15 rep range.

In other words, perform 12 to 15 reps per set using a lighter weight! This will really get the blood pumping to the biceps.

I have personally tried this strategy, and can honestly say my arms feel more pumped compared to lifting heavier weights with low reps.

4. Allow The Biceps Enough Rest Time In Between Sets.

how to get bigger biceps-  allow more rest time between sets

High intensity weight lifting, with limited rest time between sets, is great if you want to burn fat.

However, as a skinny dude, you are probably not looking to burn fat. Rather the opposite- you are trying to gain muscle!

As Damian Soong from Form Nutrition explains, it’s essential to allow your muscles sufficient time to rest between sets.

This was shown in a 2017 study which demonstrated that resting for over 60 seconds is optimal for muscular hypertrophy (muscle growth), when compared to resting under 60 seconds.

This is because higher rest times allows you to increase training volume!

Damian recommend a 2 to 3 minute rest for trained individuals, and this is how long I rest for during my bulking workouts.

However, for newbies, Damian recommends resting for as long as you need to.

5. Let The Biceps Rest Between Workouts.

how to get bigger biceps- allow rest time between workouts

In addition to sufficient rest between sets, make sure you let your biceps rest between workouts!

This is especially important for skinny dudes who may not yet have any significant muscle mass. You don’t want to overtrain!

Dr Neal Malik from Old Podcast recommends allowing at least one off-day a week for your muscles to recover. If you are new to weight training, then 2 days is recommended.

Remember, the bicep is a muscle. And like any muscle, it needs adequate rest to rebuild. And when you give your biceps time to rebuild, they will come back bigger and stronger!

I personally allow my biceps to have a full days rest between workouts. However, I also remember allowing 2 to 3 days rest when I first started working out.

Remember, you can always target the other muscle groups on your rest days.

The important thing is listen to your body and push it within your own boundaries.

6. Work The Biceps With Compound Exercises.

how to get bigger biceps- work the compound exercises

Compound exercises are a great way for skinny guys to simultaneously work the biceps and other muscle groups. A classic two birds one stone situation!

Additionally, compound exercises allow more weight to be lifted, further increasing your bicep training volume. And this will add serious mass to a skinny arm.

Furthermore, Eric Valzquez from Mens Journal explains that increasing weight load will also promote the muscle-building hormones (testosterone, human growth factor, and insulin-like growth factor-1).

I personally live by compound lifts. They allow me work my biceps with large weights whilst simultaneously engaging my other muscles.

My compound recommendations for bicep growth? Underhand pull-ups and barbell rows!

7. Concentrate on Form To Maximise Bicep Contraction.

how to get bigger biceps- concentrate on form for maximal bicep contraction

Maintaining proper form when weight lifting is so important, especially for skinny guys who may have a naturally weaker frame.

Not only does proper form reduce injury likelihood, but it will also facilitate maximal bicep contraction. And maximal contraction means maximal muscle gains!

In an interview with Coachmag, trainer Joel Dowey recommends working your biceps across a full range of motion during a bicep curl.

In other words, extend the forearm to its maximal point before curling the weight back up.

This allows your bicep to reach maximal elongation and contraction.

Joel’s top tip is to flex your triceps at the bottom of a curl. And this will force you to achieve a full range of motion.

I’ll be the first to admit that in my early training days, I would sacrifice form for weight load. I would swing my hips to hoist the dumbbell upwards, and then let it fall back down uncontrollably. All for the sake of lifting heavier.

What a rookie error! Since utilising Joel’s advice, I am now able to curl heavier weights and my biceps have also grown larger!

8. Increase Bicep Size With TUT.

how to get bigger biceps-  increase time under tension in bicep training

Time under tension training (TUT) is a great way to increase the blood flow to your muscles and thereby stimulate bicep growth.

TUT is a training method which involves slow and controlled movements in both the concentric and eccentric phases of a lift. In other words, lift the weight slow on the way up, and slow on the way down!

Additionally, you will be lifting a lighter weight during TUT.

Mike Matthews from Legion Athletics raises an import point though.

To gain the maximal hypertrophy results, you should lift a sufficient weight (Mike recommends ~60% of your one rep max). In other words, don’t go too light!

Furthermore, make sure you increase the weight when the movement becomes too easy.

TUT can be a particularly suitable way for skinny guys to begin growing their biceps.


Bicep exercises tend to be isolated lifts. This can put a lot of stress on your elbow joint. And as a skinny dude, your joints may be particularly susceptible to joint stress.

Since TUT training advocates lifting lighter weights, the lifts will be less stressful on your joints.

Don’t let the lightweight nature of TUT fool you. You can get an incredibly powerful bicep pump just by lifting slow!

I actually do TUT bicep work just before a big night out with friends for this exact reason (I’m sharing this information with you only!).

9. Work The Bicep Stabiliser Muscles!

how to get bigger biceps- increase bicep stabiliser activity.

The stabiliser muscles are those that stabilise a movement. This is in contrast to the primary movers which serve to drive the movement.

In the example of a bicep curl, the primary mover would be the biceps brachii, and the stabiliser role is provided by the brachialis and brachioradialis.

As Brandon Hall from Stack explains, working on your stabilisers will not only reduce injury risk, but will also allow you to lift heavier weights too.

I’ll be honest- I rarely worked on the bicep stabilisers during my early lifting days (I wanted to pump heavy, not work on stabilisers!).

But now I make an active effort to incorporate lifts which engage the brachioradialis (reverse overhand bicep curls are great!). And I highly recommend you to do so as well.

As an ex-skinny guy, I can tell you that it will help add definition to your arm in general, and allow you to curl heavier in the future!

10. Hit The Bicep Fast Twitch Fibres!

how to get bigger biceps- hit the bicep fast twitch fibres

Fast twitch fibres are a class of muscle fibre responsible for fast and explosive movements. In comparison, slow twitch fibres are responsible for endurance-type movements.

Stacey Penney from NASM explains that fast twitch fibres are not only larger, but they also experience greater rates of growth in response to weight training.

As a skinny guy trying to build your arms, this is exactly what you want!

But how do you target the fast twitch fibres in the biceps?

Natalie Dunn from Recoup Fitness recommends lifting heavy and with explosive power.

Personally, I like to dumbbell curl at around 70% one rep max. I will curl explosively upwards, before lowering the the dumbbell back down slowly.

This allows me to hit the bicep fast twitch fibres whilst incorporating aspects of TUT as well!

Bonus Tip: Include Tricep Exercises For Bigger Arms!

how to get bigger biceps-  remember to work the triceps.

By now, you know that the biceps consist of 3 major muscles. But did you know that the tricep is actually the larger muscle of the two?

Yes, the tricep is usually larger than the bicep. therefore it makes sense to spend some time on the triceps too!

As Chris Ruden from Breaking Muscle rightly points out, many people will focus on the biceps and completely ignore the triceps.

Don’t make this mistake if you want to develop powerful arms!

Compound lifts such as the narrow-grip bench press, overhead press, and dip are great ways for skinny dudes to develop their triceps.

Isolated lifts such as arm extensions can then be used to add further definition.

14 Of The Best Exercises To Get Bigger Biceps.

Now for the good stuff.

My X favourite Bicep-blasting lifting exercises!

I have decided to split my favourite exercises into categories based on the equipment required.

This is because different types of equipment can challenge your biceps in different ways.

Additionally, some skinny dudes prefer to hit a commercial gym, whilst others prefer a garage workout. Thus different equipment types may be more accessible than others.

Either way, you should be able to find a few bicep-building exercises suitable for your own personal situation!

Dumbbell Bicep Exercises:

Dumbbells are the classic go-to equipment to get bigger biceps. They’re small, convenient, and do the job.

They also allow for a greater freedom of movement. And this can be taken advantage of to target the stabilisers in the forearm.

1. Dumbbell Curl.

dumbbell curl

The classic bicep builder. Everyone knows this one.

Stand with a natural shoulder-width stance with dumbbells in both hands (underhand grip). Keep your elbows tucked into the body and make sure they do not flare out. Curl the dumbbells upwards whilst you exhale and hold the contraction for a split second. Lower the dumbbell in a slow and controlled manner.

I like to bend the knees, lean slightly forward, and contract the abdominals. This braces my torso and prevents the temptation to swing my hips out to help curl the dumbbell.

2. Reverse Overhand Dumbell Curl.

How To Do Reverse Curls To Build Thicker Arms and Bicep Peaks

This curling variant is similar to the traditional bicep curl. The only difference is that you are holding the dumbbell with an overhand grip.

This exercise is much harder than the traditional dumbbell curl, so adjust the weight accordingly!

Reverse overhand curls are a great way to target the brachialis and brachioradialis stabilisers.

They will also develop your overall grip strength since it is much harder to hold a dumbbell with an overhand grip.

3. Hammer Curl.

hammer curl

This is another variation of the traditional bicep curl.

Instead of holding the dumbbell with an underhand grip, rotate your grip by 90° (as if you are holding a hammer!)

This one is almost a hybrid between the traditional curl and the overhand reverse curl. However, it focuses the contraction on the long head of the biceps brachii and brachialis.

I like to use the hammer curl to develop an overall bigger arm and forearm.

In comparison, the traditional bicep curl results in a larger “bicep bulge” (it does relatively little for the forearm).

4. Incline Dumbbell Curl.

How To: Seated Incline Dumbbell Bicep Curl

This curling variation requires an incline bench to perform.

Set the bench at a moderate incline (65-45° is good). Sit on the bench with your back against the bench pad. Hold the dumbbells in each hand using an underhand grip. Curl the dumbbells up to the shoulders, before lowering back down.

The incline is great because it extends the range of motion which your bicep has to contract. This also stretches the bicep before it has even started working.

Combined, these two factors lead to a harder workout and a bigger bicep pump!

Barbell Bicep Exercises:

Barbells are essentially larger versions of dumbbells. There isnt that much difference between the two.

However, barbells do allow you to load heavier weights.

As a skinny guy, I would first focus on developing form and technique using dumbbells before moving on to barbells (should you wish).

You don’t have to if you don’t want to. Dumbbells are 100% effective at building the biceps.

In fact, dumbbells can be even better because the greater freedom of movement forces to activate the stabiliser muscles.

5. Millitary Press (Triceps).

overhead press

Ok, I know this is supposed to be a “how to get bigger biceps” post. But as I mentioned earlier, the triceps make up the bulk of your upper arm.

Therefore I have included few tricep exercises for balance!

The military press is an excellent compound exercise which will develop your triceps as well as the shoulders and upper chest (slightly).

Load a barbell onto a rack. Stand with both feet together and clench the buttocks to brace the body. Hold the barbell with an overhand grip, shoulder-width apart. Unload the barbell, keeping your elbows tucked into the body. Drive the barbell vertically upwards (keeping your back straight), before lowering back down.

I love the military press!

Its a great way for skinny guys to develop larger arms and shoulders. This makes it a perfect complement to the bicep exercises!

6. Close Grip Bench Press (Triceps).

How To: Close-Grip Barbell Bench Press

The close grip bench press is another excellent exercise to get bigger triceps. As a bonus, it will also help to develop your chest.

Load a barbell onto a bench press rack. Lay down on the flat bench and grip the barbell with a narrow overhand grip (slightly more narrow than shoulder-width). Unload the barbell and lower it, keeping your shoulder blades contracted. Once the barbell touches your chest, drive it back up.

This is much harder than the standard bench press, so keep the weight low to test the waters!

7. Underhand Bent-Over Barbell Row.

Underhand Grip Barbell Bent Row

Many people don’t realise it, but underhand bent-over rows are an excellent way to get bigger biceps.

In fact, compound pulling exercises such as the row will provide a heavy hitting new stimulus to challenge your biceps with.

Load a barbell on the floor. Approach the barbell with a shoulder-width stance. Bend the knees and grip the barbell with an underhand grip, again shoulder width apart. Lift the barbell of the ground, making sure to keep the back straight and at a 45° angle to the floor. Row the barbell towards the navel. Lower the barbell.

This is one of my all time favourite compound exercises to get bigger biceps!

Not only does it work the biceps, but it also helps to broaden the back. And this will help skinny dudes to develop that V-shaped body.

Unlike the chin-up, the row is much more accessible to newbies since you can load the barbell relatively lightly. Whereas chin-ups can often be a challenge for novice lifters.

8. EZ Bar Preacher Curl.

preacher curl

This exercise requires a preacher bench and an EZ bar.

Hold the EZ bar using the narrow grips. Sit on the bench and place your upper arm flat on the preacher pad. The EZ should be held at arms-length (arms fully extended). Curl the EZ bar upwards and hold the contraction for a split second before lowering the bar again.

The preacher curl has similar benefits to the incline dumbbell curl in that it extends the range of motion in the biceps.

I like to use the preacher bench to hit my biceps when all the incline benches are occupied at the gym (which can be quite often during peak hours!).

Cable Bicep Exercises:

Cable machines are an awesome way to add variety to your bicep workout.

The major advantage of cable weights vs free weights is the resistance profile they provide.

Where free weights often provide the greatest resistance during the beginning of the lift, the resistance decreases towards the end.

This is particularly true for curling exercises. In other words, the curl becomes easier as the dumbbell approaches the shoulder.

In comparison, cable weights will provide a consistent tension throughout any movement. And this will provide a new stimulus for your biceps to adapt to.

You can also try these exercises with resistance bands. These provide another variation in resistance profile, since the tension actually increases as the bands are stretched!

9. Overhead Cable Curl.

overhead curl

Also commonly referred to as a crucifix curl.

Stand in between two cable weight stacks. The cables should be set at shoulder height with D-grips attached. Grab each D-grip with an underhand grip. The starting position should be an upright body with both arms held out, parallel to the floor (your torso and arms forming a crucifix shape). Curl each cable simultaneously towards the ear. Return the cable back to the starting position.

This is a great addition to the traditional dumbbell curl.

Not only does the cable provide continual resistance throughout the curl, but the exercise prevents you from using shoulder momentum to “cheat”.

Instead you are forced to only contract the biceps!

Additionally, it’s great for beginners since you can adjust the weight according to your current strength.

10. Seated Underhand Cable Row.

Reverse Grip Cable Row | How To Perform Them Correctly

This is a variation of the bent-over barbell row. But instead of bending over, you are sitting upright. And instead of using a barbell, you are using a cable!

Sit on the seat of a cable row machine. Attach a bar handle and grab with a narrow underhand grip. Keep your back and legs straight whilst pulling the bar towards the torso. Hold the contraction for a second when the bar reaches the torso, contracting your shoulder blades for maximal effect. Extend the arms slowly to return the bar to the starting position.

Similarly to the bent-over barbell row, the seated cable row is another great compound movement to develop your arms as well as the back.

Different grips and handles can also be used to target the different bicep muscles. But for the greatest bicep targeting, always stick with a narrow grip.

Bodyweight Bicep Exercises:

Body weight exercises are an excellent way to get bigger biceps without dumbbells, barbells, or cable machines.

These exercises are ideal for those skinny dudes who prefer to workout at home, who don’t yet have specialist gym equipment.

I do recommend getting a home pull-up station though. These can be found cheaply on Amazon, and provide a great way to build bigger biceps.

11. Underhand Narrow-Grip Chin-Up.

chin up

The underhand narrow-grip chin-up is an awesome exercise to get bigger biceps.

Begin by hanging from the bar with a narrow grip. If you are beginner, use a step or box to slowly lower your body weight onto the bar. This will prevent shoulder injury which could occur from a jumping start. Pull the body towards the bar. Lower the body when the chin reaches the bar. Remember to lower the body slowly (don’t let gravity do the work!).

I can tell you now, that chin-ups are an amazing way to build bigger biceps! In fact, they are probably my favourite bicep exercise!

Not only does this pulling exercise challenge the biceps, but it also engages the back muscles for a broader upper body.

Chin-ups can be difficult for beginners though. So I would recommend aiming for 2 to 3 (or however many you can do) to start with, and build from there.

12. Towel Curl.

Towel Bicep

This may sound a bit silly to some, but it works!

Yes you can replicate dumbbell curls using just a mere towel.

Grab a towel and twist it round itself lengthways. This will form a “towel rope”. Take a seat on a chair and step onto the middle of the towel rope. Use both hands to grab both ends of the rope, and curl. You are basically using your leg as a weight!

Don’t be fooled by the simple nature of this exercise, your leg is a pretty heavy body part!

Additionally, gripping a towel can be awkward, and this will work your forearms and grip strength.

13. Dips (Triceps).

tricep dip

Dips are a great and simple bodyweight exercise to hit your triceps. They are awesome because they can be performed using only a chair!

Begin by finding a sturdy chair. Wooden chairs are the safest in my opinion. Sit on the chair. Place your hands beside the thighs, with fingers facing forwards. Grip the front-edge of the chair and bring your body forward. Plant the heels firmly onto the ground for support. Your body will now be in the starting position. Simply lower the buttocks towards the ground. Once the buttocks reach just-above ground level, drive back up.

Just like the chin-up, I love the tricep dip exercise to get bigger arms. If you have access to dip station, even better.

Tricep dip stations allow you greater freedom to hold weights in between your legs for weighted dips. And these add an even greater challenge for your arms!

You can find reasonably priced hybrid dip/pull-up stations online. These purpose-built stations will allow you to practice your dips and pull-ups at home!

14. Diamond Push Up (Triceps).

diamond push up

Diamond push ups are an effective way to work the triceps if you do not wish to buy any home equipment.

Start in a forward plank position (a standard push up position). Bring the index fingers and thumbs of both hands together. This will form a diamond shape. Clench the buttocks and keep your back straight. Slowly lower your body towards the ground. Drive back up once the chest is almost touching the ground.

Of all the tricep exercises in my list, this is probably my least favourite. That being said, it is super convenient and it is effective.

So if you want to do some arm work at home, try the diamond push up!

What Foods Should You Eat For Bigger Biceps?

If you want to grow those biceps, then training is half the battle!

You will also have to ensure that your diet will provide sufficient energy to fuel muscle growth.

Furthermore, this is particularly import for skinny guys, who tend to under-consume on their daily calories

Here are 3 ways to make sure that your body has enough resources to build big biceps.

1. Eat A Caloric Surplus.

caloric surplus required for bicep building

For your body to build muscle, it needs to be in a state of caloric surplus.

This simply means you are consuming more calories than the body is expending.

And when you are in a caloric surplus, the body diverts the extra energy into building muscle.

In general, I would suggest that you do not focus your efforts on purely building bigger biceps.

Instead, aim to build muscle throughout the whole body. This will ensure proportional body development.

In this instance, aim for a mild to major caloric surplus (the higher the surplus, the faster you will build muscle).

If you are dead set on just building bigger biceps, then I would recommend a minor caloric surplus. This will allow your body to build bigger biceps with minimal fat gain.

2. High Protein Foods Build Biceps.

high protein allows biceps to grow bigger

Protein is a macronutrient which is essential for muscle growth.

You should aim to consume 1.2-1.6 grams of protein per pound of bodyweight (daily).

This will ensure your body has enough resources to build bigger biceps!

High protein foods include lean meats, egg whites, fresh fish and seafood, legumes, and nuts/seeds.

3. Complex Carbohydrates Fuel Bicep Workouts.

complex carbs fuel bicep workouts.

Eating enough carbohydrates is equally important as consuming enough protein.

This is because carbohydrates provide energy to your muscles. And the more energy you have, the harder you can work those guns!

Aim to consume a nutritious meal a couple of hours before a workout. The meal should be packed with high protein and complex carbohydrates.

Complex carbohydrates include potatoes, pasta, and whole grains.



Today I have given you my skinny guy’s guide on how to get bigger biceps.

I have described the anatomy of the biceps, provided 10 training methods to grow your biceps, shared 14 of my favourite bicep (and tricep) exercises, and explained how to eat for bigger biceps.

If you are a skinny guy looking to grow those guns, then be sure to apply my training methods and bicep exercises.

In truth, you don’t have to apply ALL the methods or include ALL the exercises. That will be too much!

Instead, work on a few methods and exercises at a time and you will see results!

Consuming the proper nutrition IS essential though.

I use to be a skinny dude myself, and these are some of the steps I took to grow my arms. So I know they work!

Have you tried any of my bicep training methods? What are your favourite bicep exercises?

Let me know in the comments below! I want to help you build those guns!

Alternatively, signup to the Kalibre Newsletter for weekly posts!

Thanks for reading guys!

Peace out,


(Biochemistry BSc, Biomedical Sciences MSc)

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