In my experience, these are the best exercises for bigger biceps. The biceps are a small muscle group mainly responsible for a single joint action. Therefore, there isn’t a huge variation of exercises to choose from that are truly effective. But these are my go-to biceps exercises to blow...
My work at the Human Performance Lab at the University of Tampa allows me to investigate new ways to increase muscle activation through exercise. One thing I've discovered is that if you want bigger biceps, doingspider curlsa different way can get you to those big peaks faster. Spider curls...
To get bigger shoulders, you must train all three muscles of the shoulder: the front, side, and rear deltoids. Many lifters have overpowering front delts and undertrained side and rear delts, making focusing on the side and rear delts most important for big shoulders. Maximizing the size of...
This is a great overall mass building exercise for the biceps. With this one you’re going to feel most of the tension on the biceps through the mid range of the movement. It also provides a second function of forearm supination. Which basically means twisting the forearm until your palm i...
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In this workout we’re going to focus on building Bigger Stronger TRICEPS… When most people think of building up muscular arms, they tend to focus on the biceps. However, the triceps make up 2/3’s of your upper arm mass. So if you want to build bigger arms – you need to focus...
Click the button below to take my analysis quiz to discover the best program for you: ↓ Take The Starting Point Quiz Here! Technique #1: Complement Compound Movements With Isolation Exercises For Bigger Biceps And Arms The first technique actually has to do with your back training. Whenever yo...
WANT BIGGER BICEPS? Get my 12 most important biceps training lessons and techniques - FREE! Enter your details to get the guide sent directly to your inbox. WHY HAMMER CURLS AREN’T THE PERFECT ANSWER… You’ve probably heard that the hammer curl is a great exercise for building up the br...
Raise the barbell to shoulder, eye, or forehead height, depending on you desired range of motion. A bigger range of motion can recruit more muscle fibers and help with muscle growth.3 Lower the barbell slowly, controlling the weight until your arms are fully extended. ...
There are a lot of things strength training can do for your bod: Build your butt, help you flex those biceps, and (of course) crank out a really sweaty, satisfying workout really quickly. And while we're all here because boobs, I should tell you that strong chest muscles are not ...