When you hear the words “big arms”, most of us immediately think about the biceps. That’s just the way it is, even though the triceps make up more total arm size. In this article, 4 Exercises To Bigger Biceps, we’re not going with the typical bicep exercises. Instead, we’ve got 4 slightly less common biceps blasters you can try.
Exercise # 1 - Two Handed Single Dumbbell Curls
Sometimes called Waiter Curls, here’s an exercise that’s become more popular recently. No doubt you’ve seen it being performed in the gym and online. With this exercise, you’re holding one end of the dumbbell with both hands, palms up. This exercise keeps constant tension on the biceps and helps build a nice peak. Keep your wrists straight and perform the movement slowly over a complete range of motion.
Exercise # 2 - Single Dumbbell Curls - Crush Grip
In this variation, you’re grasping the ends of the dumbbell, also known as a crush grip. As you can imagine, this exercise is going to hit the forearms as well as the biceps. As with all these exercises, don’t rush your reps. Perform them slowly and under complete control over a full range of motion.
Exercise # 3 - Rope Cable Curls
Here’s an exercise Rich sometimes used. In this case, you’re using the rope attachment attached to a low pulley, and grabbing the rope handles using a hammer or palms facing grip. This is another exercise that hits the forearms and biceps. Both this and Exercise # 2 can be used as lead-ins to your forearm routine.
Exercise # 4 - Upper Cable Curls
Sometimes called Overhead Cable Curls, you can use a standard lat bar, an EZ-bar attachment, or a short bar. You’re sitting at the cable machine as if you were going to do lat pulldowns. Using a close underhand grip (think chinups), you curl the bar down just slightly behind your head. You should be able to really feel this one.
Applying These To Your Workout
You can perform just the 4 exercises listed above and use Rope Cable Curls and Single Dumbbell Curls - Crush Grip to take you into 1-3 forearms exercises. Or, pick any 2 and add them to a routine featuring EZ Curls and Incline Dumbbell Curls (or your favorite biceps exercises). Go with 5 sets of 3-4 exercises using the following rep scheme: 20, 15, 12, 10, 8 reps.
5% Nutrition Supplement Suggestions
Before you hit the gym to train biceps and forearms, here’s the 5% Nutrition products you're going to need. Start off with your favorite 5% pre-workout but make sure you check out the updated Kill It! If you like a lot of caffeine, as in 400 mg per serving, we have 5150 and Kill It RTD. Are you just beginning to train? Then you need to check out the Code Red Series. From there, you’ll want to grab All Day You May for your intra-workout. Don’t forget protein powder, how about delicious Shake Time? For your post-workout, mix it with Real Carbs. As you can see, we have what you need, so stop by 5% Nutrition and stock up, add these 4 exercises to your biceps routine, and let’s go train!
