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Monday, 25 January 2016

The Best Exercises To Build Bigger Biceps

The Best Biceps Exercises

Personal experience - through training numerous clients and myself - has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the "mass-builders," are those that provide the greatest stimulus across both the long and the short heads.



Therefore, using the four exercises shown in this article - the standing barbell curl, one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) - will help you to achieve your size building goals at a faster rate.

Barbell Curl


  • 4 sets
    4 rounds
    Duplicates start for the escalation of 8-10-12-15
 One Arm Dumbbell Preacher Curl

  • 4 sets
    4 rounds
    Duplicates start for the escalation of 8-10-12-15


 Incline Dumbbell Curl

  • 3 sets
    3 rounds
    Duplicates start for the escalation of 8-10-12

 Hammer Curls

  • 3 sets
    3 rounds
    Duplicates start for the escalation of 8-10-12


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