Muscle Palace: Exercises for Big Biceps

Sunday, December 04, 2016

Exercises for Big Biceps

Exercises for Big Biceps

Arnold Schwarzenneger

You need to put a lot of effort to build Big Arms like Arnold did. There are plenty exercises for biceps over there and there are some that are more effective. For Arnold, best biceps workout for mass gain was Cheating Barbell Curls. That means he did barbell curls but with hell of a weight so he had to cheat when he lifted barbell up and slowly let it down for biceps pump.

You can try this Arnold's workout for big biceps, and you can also do regular barbell curls, they are great to add more muscle mass on your biceps. Also, curls with EZ barbell are very good for hitting biceps. Remember that pulling exercises all hit your biceps too, not just back muscles.

Biceps is two-headed muscle, and you must train both, short head and long head of biceps - biceps peak. Biceps peak is ideal for showing but you also must train biceps short head for bigger arm size. For that you will need hammer curls and reverse barbell curls. Also, you will train you forearms with those curls.

Exercises that you can do to build bigger Biceps:

  • Barbell Curls (or EZ Bar Curls)
  • Pull Ups/Chin Ups
  • Hammer Curls
  • Alternate Dumbbell Curls
  • Incline-Bench Dumbbell Curl

Those exercises are very good for adding lean muscle on your biceps so try doing them on your Arms day or when you are training Back. It is very important that you focus on the muscle that you are training and try to get it pumped. I mentioned these exercises as good Biceps builder but you can also add Concentration Curls and Preacher Curls for better isolation of that muscle.


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