Pro Supplement Labs » Upgrade Your Biceps Workout for Bigger Arms

Posted on December 28, 2017 by David Jones in TRAINING TIPS | Leave a comment

Torch your guns from armpits to wrists with this shirt-stretching biceps and forearms routine.

There are only so many variations of biceps curls, but we prefer to discover and milk every last one of them. In our November 2012 issue, we gave you a biceps workout that touched on all the basics: standing curls, incline curls, lying curls, and reverse curls to stimulate the forearms. More than four years later, that concept remains largely intact, only with a few minor (yet noticeable) tweaks.

This time there will be no lying around. Three of the exercises are standing, and the one seated move will likely be the most painful: dumbbell preachers, with which you’ll go back and forth with little, if any, rest throughout. The other key difference in this workout is a greater focus on the forearms, with two nonsupinated curling exercises (hammers and cable reverse curls). The one area these two workouts share in common: Both will produce a better set of pipes.

Do the Level Up workout first, then revisit the Straight Up one three to seven days later. Indeed, milk it for all it’s worth. This cow won’t run dry.

STANDING EZ-BAR CURL

LEVEL UP DIFFERENCE:
There’s not a ton of variance between straight bar and EZ-bar curls. Those who prefer EZ-bar typically cite a more comfortable hand position (palms turned slightly in) that reduces stress on the wrists.

DUMBBELL PREACHER CURL

LEVEL UP DIFFERENCE:
From the previous workout, preacher curls essentially replace incline dumbbell curls, but the emphasis is different between the two moves. (Preachers stimulate the biceps short head slightly more, and incline curls work the long head.) The concept of isolation remains the same, though.

CABLE REVERSE CURL

LEVEL UP DIFFERENCE:
The forearms take the brunt of the load, and switching from free weights to cables provides constant tension, which will increase thickness.

STRAIGHT UP BICEP ROUTINE

EXERCISE 1
STANDING BARBELL CURL
4 SETS
15, 12, 10, 6 REPS
— REST
On your last set, do 1-2 rest-pauses after initially reaching six reps.

EXERCISE 2
INCLINE DUMBBELL BICEPS CURL
You’ll need: Bench, Dumbbells
3 SETS
10 REPS
— REST

Incline Dumbbell Biceps Curl

Skill level: Intermediate
Type: Strength Training
Equipment: Bench, Dumbbells
Body parts: Biceps, Forearms

The incline dumbbell biceps curl develops size and strength in the biceps and forearms. The incline angle places more resistance on the lower portion of the bicep.

Step-by-step instructions

1. Grab a pair of dumbbells and sit down on an incline bench positioned at a 45-degree angle. Pull your shoulder blades back and let the dumbbells hang at your sides with your palms facing forward.

2. Curl the dumbbells up, bending the elbows and bringing both weights to your shoulders. Pause, then lower your arms back to starting position.

Trainer’s Tips

Keep your elbows stationary throughout the movement.
Make sure to squeeze your biceps at the top of the lift.
Be sure to lower the weight all the way until your arms are fully extended.
Do not swing the weight. Perform a strict curl and do not use momentum.

Exercise 3
Lying Straight-bar Cable Curl
3 sets
12 reps
— rest

On your last set, do 1-2 dropsets after initially reaching 12 reps.

Exercise 4
Reverse EZ-Bar Curl
You’ll need: EZ-Bar
4 sets
8-10 reps
— rest

Reverse EZ-Bar Curl
Skill level: Intermediate
Type: Strength Training
Equipment: EZ-Bar
Body parts: Biceps, Forearms

The reverse EZ-Bar curl is an advanced variation of the curl. This move develops size and strength of the biceps and forearms.

Step-by-step instructions
1. Grab an EZ-Bar with an overhand grip and place your hands shoulder-width apart. Stand up and allow the bar to hang in front of you with your arms fully extended.

2. Contract your biceps while keeping your elbows tucked by your sides. Raise the bar to shoulder height while maintaining constant tension on the biceps. Pause, and then slowly lower the bar back to the starting position.

Trainer’s Tips

Be sure to perform the movement with a controlled pace.
Do not lower the weight too quickly. Control it on the way back down.
Do not hyperextend through the lower back. Brace you core and keep your spine flat throughout the entire movement.
Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.

Level Up Bicep Routine

Exercise 1
Standing EZ-Bar Biceps Curl
You’ll need: EZ-Bar

4 sets
12, 10, 8, 8 reps
— rest

Increase weight on every set; If you fail before reaching the listed rep count, rest-pause until you get there.

Standing EZ-Bar Biceps Curl
Skill level: Intermediate
Type: Strength Training
Equipment: EZ-Bar
Body parts: Biceps, Forearms

The standing EZ-Bar biceps curls develop size and strength of the biceps. The EZ-Bar allows the wrist and elbows to maintain a more natural position, which can help alleviate pain or discomfort that can accompany a regular barbell.

Step-by-step instructions

1. Grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep a tight posture, and stand upright with your feet about shoulder-width apart.

2. Curl the bar until your biceps fully contract. Squeeze your biceps at the top of movement, pause, and then slowly lower the bar to the starting position.