5 Lifts to Get Bigger Biceps
Note: There are about a thousand other biceps lifts or variations out there, but these lifts are the ones that I have found give me the best pump. These lifts also workout one or sometimes both heads of the biceps (the inner bicep or the long head, and the outer bicep AKA the short head).
1. Standing Barbell Curl
The standing barbell curl is probably one of the second most done biceps exercises right after the dumbbell curl.
This basic exercise is an essential lift for those just starting to hit the gym and also for veterans who are trying to gain size and mass.
You can add a lot of weight for this lift and engage a lot of muscles fibers in your arms as well as your core, abs, shoulders, and traps!
Make sure you do an ego check before doing this lift.
Good form should not be sacrificed for trying to out lift your gym bro or the random dude your next too that you shouldn’t be giving a shit about or caring what he thinks.
You don’t need to throw your back out, injure yourself, or receive less gainz trying to impress someone who doesn’t care.
After you’ve done an ego check and have been humbled, then you can start repping the iron and receiving the gainz.
Remember the points I mentioned in the Secrets to Getting Bigger Arms. Time under tension, volume, and form are key.
2. Hammer Curls
Hammer curls are an underutilized legendary lift that will increase your arms by 1” with each and every curl and pump.
Just kidding, they won’t quite do that but they are a great lift nonetheless.
Hammer curls use a neutral grip that works the biceps a little differently than other biceps exercises that use the more traditional grip where your palm faces towards yourself at the peak of the curl.
This neutral grip workouts different parts of your biceps in different ways than other lifts and will help you build a more balanced set of arms.
Hammer curls don’t just work your biceps, they also help develop your forearm! Why would you want your forearm developed?
So you don’t have huge arms and twig-like lower arms that suck. That should be enough motivation to do these.
3. Preacher Curl
The preacher curl is a great isolation lift that won’t really build a lot of mass like the other lifts, but instead will focus on the peak of the biceps that the mighty Arnold Schwarzenegger made famous.
Make sure when doing this lift you focus on contracting your biceps more and make sure you have your biceps under tension long enough.
Again, check your ego if you got it back after getting done with the barbell curls.
4. Incline Dumbbell Curl
I had never heard about this exercise until I came across it a couple years ago. If you haven’t done this one, then do it! It’s a killer!
Incline dumbbell curls differ from regular curls because…
– You’re on an incline (duh)
-It works the biceps brachii more (the largest and most visible biceps muscle.
Incline dumbbell curls also take away the full hip swing people use to lift more weight when doing standing curls. This lift forces you to use good form and use an amount of lift you can actually lift with your biceps alone and not your whole body.
Make sure when doing this exercise that you don’t put too much stress on your neck. It’s alright to flex and tighten it, but don’t stretch it forward otherwise, it will destroy your spine over time.
5. Single Arm Preacher Curl
The single arm preacher curl is the brother of the preacher curl. It’s literally the same thing as the preacher curl except it’s done with dumbbells and one arm.
This exercise is great because it makes sure that each arm is lifting the same amount of weight. In the regular preacher curl, your right or left arm could be overcompensating and lifting more than the other because you’re using a single e-z bar.
With the single arm preacher curl that is not the case.
And it will let you know if one of your arms is significantly weaker by not being able to do as many reps as the other arm.
If this happens, then lower the weight and use your weak arm first to set the amount that you’ll do with your other arm.
The single arm preacher curl is another great lift to get the legendary “pump” and will put mass on your arms in no time.
Sadly that concludes the lifting part.
As summer is coming around begin to build your arms up so when someone, a mirror, or yourself says, “let’s see your muscles” you won’t hesitate to blast them away with your gunz!
Make yourself proud, make the gods proud, and get big arms.
Remember to stay consistent in the gym and keep your end goal in sight.
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