The Biceps Exercises You Need To Get Bigger Biceps

The Biceps Exercises You Need To Get Bigger Biceps

Try these must-do moves and expert tips to add major arm size

Building bigger biceps is top of many men’s gym wish list. But you only need to look around the next time you’re in the weights room to realise that their wishes haven’t come true. One of the main reasons is that sticking to simple dumbbell biceps curls every time you work out just won’t get the job done. Your body is very good at adapting quickly to what you ask it to do, so to force your biceps to grow bigger and stronger you need to push them outside of their comfort zone and shock them into growth. Read on for three-moves that promise faster gains, world-renowned strength coach Charles Poliquin’s advanced exercises that build bigger biceps, followed by top advice on how to make your biceps training more effective. 

3 Biceps Exercises To Sub In For Dumbbell Curls


Using an underhand grip is a better way to recruit the biceps, which is good news for your arm size. Do three to four sets of six to eight reps, with each one slow and controlled.

Underhand row

Get into the start position for a barbell bent-over row but with a hip-width underhand grip to shift focus and activation to your biceps. Row the bar to your sternum, then pause and squeeze your biceps for extra time under tension. Do three to four sets of eight to 12 reps.

EZ-bar curls

The curved bar reduces strain on your wrists, allowing you to lift heavier and through a greater range of motion than with dumbbells or barbells. Squeeze your biceps at the top of each rep and fully straighten your arms at the bottom. Do three to four sets of eight to 12 reps.

You might also like : 5 Advanced Tips to Build Bigger Biceps

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