how to grow BIG biceps - 5 key exercises explained
In this video I'm going to show you how to grow big biceps. I explain 5 different exercises that have really helped me develop my biceps. Give these a go!
5 key exercises that will ensure bicep growth
1. Straight bar bicep curl - keep your elbows tucked in close to your body and try keeping your wrist, elbow and shoulder in line with each other. There are many variations on how to do these but these have always worked best for me and my clients!
2. Incline dumbbell curls - use an incline bench and dumbbells to curl the weight. When you lay into the bench be sure your elbows are as far back as they can go and your shoulder blades are tucked back into the pad. Leave your elbows in one spot and make sure you squeeze hard at the top.one key tip, is as you’re bringing the weight down try to engage the triceps at the bottom of the motion. This will help you feel a stretch in the biceps.
3. Reverse preacher curls - just like on a straight bar curl, you’re going to want to grab the bar neutral with your wrist, elbow and shoulders in line with each other. Take your shoulders and elbows an let them wrap around the pad. Your scapula should be open. I would suggest not going all the way down, but maybe 90% of the way down here.
4. Single arm concentration curls - using a dumbbell, take a seat and a staggered stance. Place the arm you’re curling the weight with on the inside part of your knee and take a slight lean back. When you bring the weight up, turn the wrist as much as you can at the top. This is not a movement you should be testing your strength on LOL
5. Dumbbell hammer curls - alternating each arm, grab a heavier weight and instead of spinning the dumbbell at the top of the motion we are leaving it neutral letting the outter bicep and forearms help out here. A little body movement is ok, but nothing crazy here. You have to make sure you’re feeling it in the right spots.
BONUS TIP!! Well… watch the end for that one ;)
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0:00 intro
0:06 Barbell curls
1:14 Incline barbell curls
2:26 reverse preacher curls
3:23 concentration curls
5:07 hammer curls