The secret to big arms? It relies on many factors: genetic makeup, workout frequency and more. These elements determine the time it takes to get big biceps.

You want to build up your physique—but there's a line between well-pumped and overdone. Here's what you need to know.

When performed correctly, spider curls allow you to get a bigger range of motion and also isolate your biceps muscles in a way that regular curls don't.

Plus, bigger biceps can also help you succeed with other upper body endeavors, like improving your pull ups and bent-over rows.

Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.© South_agency - Getty Images ...

Include the cable bicep curl in your upper body training days to swell those biceps and boost your upper body power. Use progressive overload to maximize your results. The post Cable bicep curls ...

You may like Build a stronger back and bigger biceps with this 20-minute dumbbell workout — no pull-ups needed Build a stronger upper body in 20 minutes with this bicep and back dumbbell workout ...

Either way, the supinated-grip biceps curl is key.” That’s because, of all the biceps exercises, this one hits the muscle group most holistically.

These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.