Because the biceps are a small muscle group relative to other muscles of the torso, I prefer to train them immediately following my back routine. The back training will not only warm the biceps up, but will also “pre-fatigue” them, making it easier for you to drive them into the “growth threshold.”
Biceps Exercises:
- As you curl, turn your wrists (supinate) inward. Look at your right hand. Make a fist. Now turn that fist clockwise. That’s supination. Ass for the left hand, you turn it counter-clockwise to supinate. Supinating makes for a harder contraction on your biceps!
- Work through the full range of motion. Never sacrifice range of motion to use heavier weights.
- Lower the weight slowly (eccentric phase) to keep stress on the biceps.
Exercise #1: Concentration Curls
No, this isn't a typo. I've found that starting my biceps routine with a one-arm-at-a-time isolation exercise really helps me stimulate this muscle because this strict movement forces the biceps to work with little assistance from any other muscle group.
- After warming up, perform 3 sets of 10 repetitions.
- On the last set, drop the weight and do another 5 reps without rest.
Tips: Place your elbow against the inside of the corresponding thigh. Keep your arm against your thigh throughout the movement. Curl the weight towards your shoulder in an arcing motion and squeeze at the top of the movement. Supinate your wrist to get a fuller contraction.
Avoid: Cheating or swinging throughout the movement or not working throughout the entire range of motion (especially the lower half).
Exercise #2: EZ-Bar Biceps Curl
- Perform 3 sets of 10 repetitions.
- On the last set, drop the weight and do another 5 reps without rest.
Tips: Use a grip that's wide enough so that your hands are on the outsides of your thighs. Bend slightly forward at the waist. Curl the weight in an arcing motion while keeping your elbows fixed to your sides.
Avoid: Stopping the movement at the top or bottom of the exercise. Keep a steady motion.
Exercise #3: Preacher Curls
Because this exercise restricts movement of the upper arm at the bottom of the exercise, it's a great "thickening" movement for the lower biceps. Use this exercise in lieu of barbell curls, alternating every other workout. (In other words, barbell curls or preacher curls, but not both in the same workout.
- Perform 3 sets of 10 repetitions.
- On the last set, drop the weight and perform another 4 reps without rest.
Tips: Keep your armpits against the pad and focus on pulling with your biceps and not your deltoid or back muscles.
Avoid: Rocking excessively or leaning forward during the movement. Also, don't hyperextend your elbows at the bottom of the exercise; stop just short of locking out. Lower slowly! To do otherwise is to risk a severe injury.
Exercise #4: Hammer Curls
Many body builders mistakenly overlook this exercise. "Hammers" really help to build the thickness of the biceps muscle group and top of the forearm by working the brachialis and brachio-radialus muscles.
- Perform 3 sets of 10 repetitions.
- On the last set, drop the weight and perform another 4 reps without rest.
Tips: Perform in an alternate fashion while keeping the face of the dumbbell forward (upwards) at all times. Raise and lower slowly, using constant tension.
Avoid: Swaying or rocking during this movement. So there it is! Rip this article out take it with you to the gym next time you're training arms! I'm confident that you will start seeing nice gains in your arm development! Leave the “spaghetti arms” at home once and for all.
This arm workout is guaranteed to pump you up and make your arms explode with growth. If it doesn't sound like much, then it's because it truly isn't! By now you might be thinking, “Great Lee, you’ve told us the program, but why does it work?” Here’s why it works:
Over the years, I have observed that the number one problem facing trainees with a seeming inability to develop their arms is over-training. Too much stimulation can be just as bad as too little. This particular arm workout is just the right amount. Try it and you'll see. Follow this program along with my quality nutrition and supplementation program and you'll be well on your way to building thick and powerful arms!
About the Author
Lee Labrada, is a former IFBB Mr. Universe and IFFB Pro World Cup winner. He is one of few men in history to place in the top four in the Mr. Olympia seven consecutive times, and was recently inducted into the IFBB Pro Bodybuilding Hall of Fame. Lee is President/CEO of Houston-based Labrada Nutrition.
