Big, peaked biceps are the hallmark of a complete physique. These exercises cover a variety of angles and movement patterns, including compound and isolation movements.
This technique overloads the biceps with increased time under tension for increased growth stimulus. The performance removes the momentum from the barbell curl, forcing the biceps to do more work for better results.
The barbell curl is a common bicep exercise. THIS technique is going to take that exercise to the next level by adding a new element of tension to the movement.
If you want bigger biceps, one of the most effective methods you can use is called Blood Flow Restriction training (BFR for short), also known as Occlusion Training. This technique allows you to use regular bands to achieve this effect.
One of the best exercise for building the biceps is the Incline Dumbbell Curl...and this is primarily because of the massive STRETCH you can put on the biceps at the bottom of the exercise. What if there was a way to get even MORE stretch on the biceps while also getting a much better CONTRACTION as well?
If you want big, impressive biceps and "normal" exercises like barbell and dumbbell curls aren't getting the job done for you on their own, try THIS finisher at the end of every bicep workout. It will give you a MONSTER pump while targeting just about every single muscle fiber you've got in your biceps.
This is a GREAT variation of the incline curl concept. The unique shape of the plates for setup allows for much better stretch and contraction than standard form on a regular incline bench....which means more bicep growth for you!
This exercise doesn't even look like a bicep exercise but it will absolutely DESTROY your biceps with a peak contraction like you've never felt before. This is a modified goblet squat done in a very particular fashion to put MASSIVE tension on your biceps.
Normally, we don't want momentum in our bicep exercises. This exercise changes that. You're going to use targeted and powerful momentum to put a surprisingly big stretch on your biceps with every step you take.
This exercise is a monster for the brachialis AND the forearms and grip. Instead of dumbbells, you'll use two full-size barbells to do hammer curls with, forcing your grip and forearms to work overtime.
The normal form for Concentration Curls is NOT the most effective way to get a peak contraction on the biceps from the exercise. This simple change in arm position and movement path will crank up the contraction at the top.
This simple incline bench setup is the perfect way to improve curl form, taking the body movement and leaning back out of the equation while also keeping stress off the lower back when using heavier weights.
This exercise is going to blow up your biceps. The regular Body Drag Curl was a favorite of the late, great Vince Gironda for targeting the biceps. This variation focuses on the eccentric phase of that powerful movement, using more weight than you normally could for it.
This weird curl will LIGHT UP your biceps. It's a variation of the incline dumbbell curl that adds a whole new element of tension onto the biceps during the movement.
This setup for dumbbell curls allows you to use perfect form with no stress on the lower back so that you can focus on bicep contraction for maximum growth.
This exercise is a new variation of the Zottman Curl that allows you to work the biceps and the brachialis. This version adds in a third position switch to maximize effectiveness.
This exercise targets the brachialis muscle in a unique way, both as a "pull" and a "push." It does this by utilizing two dumbbells, stacked one on top of the other.
This exercise strongly works the brachialis AND the forearms and grip strength. This targets the brachialis which lies underneath the lower aspect of the biceps, helping to improve arm size and bicep peak.
This SUPER simple change in stance allows you to minimize body movement when doing dumbbell or barbell curls. This allows you to put better focus on the biceps while curling, without swinging or changing body position.
If you have hand, finger or wrist pain (or if you just want MUCH stronger fingers or wrists), this very strange-looking curl variation is exactly what you need. It'll counterbalance all the hand flexion you're doing with hand and finger extension.
This is a very simple and effective setup for targeting the brachialis muscle using a hammer curl movement. It gives you a unique training stimulus for working this often-forgotten muscle to maximize arm size.
Chin-ups are actually one of THE most effective bicep-building exercises you can do. You get great muscle activation and overload. This variation adds an additional element of tension by clamping your hands down onto stretched bands while chinning.
This is one of the few times you will HAVE to curl in the squat rack (it's worth it, though). It targets the brachialis and forearms with two different types of loading in one exercise (free weight and bodyweight).
This is a very simple way to change up your grip on the EZ Curl Bar in order to maximize the tension that the exercises places on the biceps.
This exercise is a BEAST on your forearms. You're going to be doing a wrist roller forearm exercise WHILE you're doing a fat-bar chin-up, putting massively challenging resistance on your forearms.
This exercise uses the concept of a mechanical drop set but compressed into a single rep. You'll be dynamically changing body position during each rep of the exercise to maximize bicep growth in each phase of the rep.
This is one of THE most effective bicep-building exercises I've ever done. It's a bodyweight movement that focuses most of your bodyweight on the biceps by changing the pivot point of a chin-up movement.
This is a very simple way to put massive loading on your wrist extensors (the muscles on the back of your forearms) using just an empty bar and a slightly offset grip.
The Spider Curl is normally done lying chest-down on an incline bench. This version of the exercise allows you more freedom of movement at the shoulder so you can get a stronger contraction. It also doesn't require a bench.
Hammer your brachialis, forearms and grip with this unique curl setup. You'll be "walking" your hands up and down the bar, which is held vertically.
This setup is going to TRASH your forearms and hands, in addition to working your back and biceps. It's fantastic training for grappling, BJJ, MMA, and other martial arts.
This version of the wrist curl gives you the additional benefits of peak anatomical contraction and occlusion training to maximize forearm growth.
It's like the 12 Days of Christmas with AWESOME training instead of birds...
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
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