Top 6 Biceps Exercises for THICKER ARMS

If you want to build thicker biceps that bust through your shirt sleeves, there are a few things that have to happen.

For starters, you’ve got to understand the anatomy of the biceps and their functions and, more importantly, how you can train those functions under load to elicit the most amount of muscle growth from your training.

Second, once you’ve got your 2-3 key movements, focus on progression. If you’re performing the right exercises using proper form, and gradually increasing the load, your biceps will grow.

In this video I go over the basic anatomy of the biceps and their functions, and then I want to go over what are, in my opinion, the best 6 biceps exercises for building thicker arms.

Biceps Workout Examples:

If your short head is lagging -
Dumbbell Preacher Curl: 3 sets of 6-10 reps
Reverse EZ Bar Curl: 3 sets of 8 reps
Spider Curl: 2 sets of 8-12 reps

If your long head is lagging -
Incline Dumbbell Curl: 3 sets of 6-10 reps
Dumbbell Hammer Curl: 3 sets of 8 reps
Behind The Body Cable Curl: 2 sets of 8-12 reps

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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555617/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
https://www.ncbi.nlm.nih.gov/pubmed/18356480
http://journals.sagepub.com/doi/abs/10.2466/pms.2002.94.3.723
https://www.ncbi.nlm.nih.gov/pubmed/7570586

Видео Top 6 Biceps Exercises for THICKER ARMS канала musclemonsters