Blow Up your Biceps

Building up your biceps sometimes can be a daunting task.

You often see two sides of the coin when it comes to building up your arms. Some believe in giant compound movements train heavy and train hard and others believe in isolation movements training for the pump.

The truth about getting bigger biceps or just bigger arms in general is actually that you need variety.

Sticking to the same few exercises over and over can be very beneficial when training for pure strength in compound movements. But when he comes to training your arms a variety is much more applicable for gaining size.

Using various grips and different bars also will not only help with gaining size but reduce the risk of injury in the elbow joint.

I have three bicep exercises that I feel are the best to use after years of experience in the gym. And one of them hands-down is the dumbbell hammer curl.

When it comes to splitting your shirt open with biceps busting arms people often neglect the long head of the biceps. This is why dumbbell hammer curls are so efficient for building up the arm. Because it taxes the long-head much more efficiently than other exercises giving you that thickness that you look for. You know that muscle that pops out on the side of your bicep when you’re just standing there holding a cup of coffee? Well that’s the Long Head of the bicep flexing away winking at the ladies.

If you are having trouble putting on size in the upper arm then hammer-grip curls (palms facing in, not up) can be the answer. Start your progress by targeting the often under-developed brachialis muscle using the Dumbbell Hammer Curl.

Also with the hands in a semisupinated grip (as if you were holding a pair of hammers) mimics the same pattern of pulling that you see in sports. So this is a BIG reason why I favor these curls so much because of the transfer to sport is so effective.

These curls are often programmed specifically in my programs which are available in my home page.