How to get big biceps The ultimate exercise for gay men who want definition and bulging biceps, Gay Resources Online explains the simple bicep workouts that will increase size bicep size and length.

If you are looking to improve your biceps, look no further. Here are three exercises that will add length, width, and yes, height to your biceps very quickly. There are no secrets to any of these workouts, just hard work, sweat and dedication.

Concentration Bicep Curl – Step 1 for Ultimate Bi’s for Gay Men
The emphasis for concentration bicep curls is the biceps peak. Sit on a bench, knees apart, holding a dumbbell at arm’s length below you, your elbow resting against the inside of your thigh. Curl the dumbbell across and up, keeping your entire body as steady as possible, until your biceps is fully contracted. Hold the peak contraction for a moment, then slowly lower the weight, under full control, to the starting position. Finish the set with this arm, then repeat with the other.

Hammer Bicep Curl – Step 2 for Ultimate Bi’s for Gay Men
The emphasis for hammer bicep curls is the biceps thickness. Sit on the end of a bench holding a dumbbell in each hand, your palms facing each other. Keeping your body still and your elbows as steady as possible, curl one dumbbell up until your biceps is fully contracted. Pause for a moment at the top, then slowly lower the weight. Repeat with your other arm, then alternate until the set is complete. If you’re doing it correctly, you should feel this exercise most on the outsides of your upper arms.

Barbell Preacher Bicep Curl – Step 3 for Ultimate Bi’s for Gay Men
The emphasis of the barbell preacher bicep curls is the biceps length. Position yourself on a preacher bench and grasp a barbell with a shoulder-width, palms-up grip. The backs of your arms should be firmly supported. Curl the bar upward until your biceps are fully contracted; if you’re correctly positioned, your arms will still be at a slight angle at the top and not quite perpendicular to the floor. Pause for a moment at the top, then slowly lower the bar until you feel your biceps fully stretch. Alternate sometimes with the standing barbell curl.

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