We all want a big set of arms that look like you could move a car and stop a moving train but many fall short of their bicep goals. Here’s a workout that will have you bursting past your small arm blues and into a bigger sized t-shirt. Keep your form tight but go heavy to break through your plateau and get your bicep growth in gear.
Exercise #1: Cable Spider Curls
If arm growth is something that seems to have been stunted for your, using the pre-exhaust method is a great way to get over this training hump. Starting off with a concentration move like the cable spider curls will allow the biceps and biceps only to be stretched and contracted without any other body part really taking any of the work away from it. You can perform these either laying face down on a bench or in a squat position with the elbows resting on your knees- whatever your prefer.
- Start by setting up cable machine on bottom notch and grab straight bar while facing downward on incline bench
- Keeping the upper arms as still as possible, curl the weight up to the top
- Slowly lower the weight back down but keeping constant tension throughout the movement
Sets and Reps: 4 x 10-12
Exercise #2: Alternating DB Hammer Curls
With our biceps pre-exhausted we can now hit a big, heavy compound movement for the biceps like the hammer curls. Although not truly a compound lift, these curls do incorporate the core and front delts more than the average curls. These are great for building the outer portion of bicep head and create a longer looking peak. Hit these hard and you’ll watch your arms grow before your eyes.
- Start with a dumbbell in each hand that you can hit 6-8 reps with on the hammer curls
- Starting with the right arm, keep palm facing the body and curl weight up to the top and in to the chest in one sweep
- Slowly lower the weight back down and repeat on other arm, alternating for the entire set
Sets and Reps: 4 x 8-10
Exercise #3: Barbell Curls 3-Way
So the arms should be screaming right now since we already hit some isolation work along with a heavy movement to really work the different types of muscle fibers. To finish them off right, we now need to pump them full of blood and nutrients to force them into growth. We’ll use the conventional barbell curl to finish but have the ending points be in three different areas to shock the muscle that much more.
- Start with a neutral grip on the barbell and curl weight up to the chest like normal then slowly lower back down
- Perform 10-12 reps there and then have the contraction point be with the bar hitting your chin for 10-12 reps
- Then finally move to having the ending point being just above your eye line and really squeeze these out for 10-12 reps
Kick-start your biceps into growth with this advanced routine and you’ll be bursting through plateaus in no time and building lean tissue before you know it!