Upgrade Your Biceps Workout for Bigger Arms

Please follow and like us:

There are only so many variations of biceps curls, but we prefer to discover and milk every last one of them. In our November 2012 issue, we gave you a biceps workout that touched on all the basics: standing curls, incline curls, lying curls, and reverse curls to stimulate the forearms. More than four years later, that concept remains largely intact, only with a few minor (yet noticeable) tweaks.

This time there will be no lying around. Three of the exercises are standing, and the one seated move will likely be the most painful: dumbbell preachers, with which you’ll go back and forth with little, if any, rest throughout. The other key difference in this workout is a greater focus on the forearms, with two non-supinated curling exercises (hammers and cable reverse curls). The one area these two workouts share in common: Both will produce a better set of pipes.

Do the Level Up workout first, then revisit the Straight Up one three to seven days later. Indeed, milk it for all it’s worth. This cow won’t run dry.



There’s not a ton of variance between straight bar and EZ-bar curls. Those who prefer EZ-bar typically cite a more comfortable hand position (palms turned slightly in) that reduces stress on the wrists.



From the previous workout, preacher curls essentially replace incline dumbbell curls, but the emphasis is different between the two moves. (Preachers stimulate the biceps short head slightly more, and incline curls work the long head.) The concept of isolation remains the same, though.



The forearms take the brunt of the load, and switching from free weights to cables provides constant tension, which will increase thickness.

Continue reading:

Upgrade Your Biceps Workout for Bigger Arms

Leave a Reply

You must be logged in to post a comment.

New Year Sale - Get 45% OFF on Phen375

Paige Hathaway

Paige Hathaway

1 day 2 hours ago

PLEASE READ: Life is your greatest teacher. Annoyance teaches you patience. Abandonment teaches you how to stand on your own two feet. Anger teaches you forgiveness and compassion. Anything that has power over you teaches you how to get power back. Hate teaches you unconditional love. Fear teaches you courage and anything you can’t control teaches you how to let go...

I have learned many things in life from allowing my experiences to shape me. I firmly believe that life tests our strengths and equip us to endure what our future has in store. Heartache, hardship and physical turmoil are all just tests. Life won’t allow us to go through things that it knows we can’t handle. The question is WILL YOU BE STRONG ENOUGH to fight the battle? Will you let the storms of life pass and allow yourself to become a better person because of it... You can let life to be your greatest teacher or you can let life defeat you because of it. ✨🐛🦋 #MondayMotivation


Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)

This website stores some user agent data. These data are used to provide a more personalized experience and to track your whereabouts around our website in compliance with the European General Data Protection Regulation. If you decide to opt-out of any future tracking, a cookie will be set up in your browser to remember this choice for one year. I Agree, Deny
%d bloggers like this: