Bigger Biceps: Add Size to your Biceps with 3 Advanced Moves! Outside of how much you bench, the most inquired aspects of a guy’s level of fitness is how big his arms are. Just how big are the cannons hanging out of that dude’s shirt? There is even an emoji dedicated to a flexed bicep. (You’ve used it, you know you have.)
By Roger Lockridge
Whether it was a bodybuilder, actor, pro wrestler, or some local big guy in your gym, there was someone who inspired you to start lifting and develop your own set of big biceps. While barbell curls, dumbbell curls, and hammer curls are the most popular moves in the lifting game, eventually you’ll need a little more than that to reach your full potential. Give these advanced movements a try and you’ll be glad you did when those guns of yours start growing.
Bigger Biceps: Strict Curl
Back in the old days, there was a fourth powerlift that wasn’t as popular as “the big three” but occasionally was added as a side show to a competition. It was called the strict curl. It was an EZ-Bar Curl but your butt, back, and head all had to remain in contact with a wall. This prevented any cheating and proved the true power of a man’s bicep.
Take a grip of a barbell or EZ Curl Bar like you would with a standard curl. Position yourself against a wall with feet flat and slightly forward. Your butt, back, and head should all be in contact with the wall. Look straight ahead. Using force in the biceps, curl the weight up and flex your biceps. Slowly lower the bar back to your starting position. Allow the biceps to stretch for a moment and repeat for the next rep.
Bigger Biceps: Dumbbell Hammer Preacher Curl
The normal protocol is to do preacher curls traditionally with the palms facing up but this way nails that brachialis much better than traditional hammers. Take a dumbbell in each hand and place your upper arms on the preacher bench. Allow your arms to stretch out. Turn your hands so that your palms face each other. Start with the left arm and curl the dumbbell up, flexing your bicep at the top. Slowly lower the dumbbell back to the starting position. Repeat the same movement with the right arm. Don’t twist the dumbbell at any point. Once you finish with the right side that is one rep each. Repeat for the desired reps.
Bigger Biceps: Lying Cable Bar Curl
The cables help you maintain tension on the biceps through the entire movement and it allows you to control the path the handle travels which can isolate the biceps and help prevent injury. Lying on the floor restricts you from cheating which means your biceps will be forced to work.
Take a straight handle and connect it to a low cable pulley. Lie on the floor with your feet at the end and on both sides of the pulley. Sit up and grab the handle with an underhand grip. Lie back with your arms stretched. Curl the weight up and flex your biceps. Slowly lower the handle back to the starting position but don’t allow yourself to sit up. Feel a stretch in your biceps before performing the next rep.
Sample Advanced Bigger Biceps Routine
Strict Curl – 3 sets of 6-8 reps.
Dumbell Hammer Preacher Curl – 3 sets of 8 reps.
Lying Cable Bar Curl – 3-4 sets of 12 reps.
Rest for 60 seconds between sets.