Min menu


Hot Articles

The Big Biceps Workout Explode Your Arm

When it comes to arm training, one muscle in particular always seems to hog the spotlight. The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.

The brachialis and brachioradialis muscles, which help flex the elbow joint, also add size and shape to the pipes, though it takes a little extra manipulation to get them to grow. The brachioradialis makes up a good part of your forearm as well and will complete your arm development by adding a Popeye-like lower arm to that bulging biceps. In other words, biceps training isn’t just about training the biceps.

Workout 1:  

 Standing dumbbell curl    3 x 10-15
 Static dumbbell curl          3 x 10-15         
 Barbell Curl                        2 x 6-8
 Incline Dumbbell Curl       3 x 8-10

 Workout 2: 

Dumbbell curls                     4 x 10-12
Preacher Curls                      3 x 10-15
Concentrated Curls              4 x 10-15

Cable alternating flex curl   4 x 10-12

  Try both workouts and see which ones workouts your muscles better. Then continue on with that routine for 3-4 weeks. This will give you effort time to add some solid mass to your guns.