Want Bigger Biceps? Here are 5 Curls You Must Be Doing

Get that Bulk On Biceps with These Curls

Building a well-developed pair of biceps takes several years to achieve. Arm training is something that is in trend, especially nowadays, and everyone wants that massive bulge when they bend their elbow.

No guy wants his shirt sleeves flapping in the wind. Every man, whether they admit it or not, want a pair of bulging arms.


There is no magic pill here or any secret other than the fact that you have to put in the hard work but if you are struggling to get rock hard biceps, here are five curling exercise integrated with a proper training strategy and will help you increase your bicep gains.

Build Bigger Biceps

1. EZ Bar Reverse Curl

Normally you would perform the EZ Bar curls at a preacher bench but let’s give it a slight variation and try the reverse curls while standing.

How to Perform:

-Use an EZ bar with a weight that would see you reach failure between reps 10 and 12.
-Hold the bar with an overhand grip.
-Curl it as you would with a regular biceps curl. Curl your wrists up too for extra forearm engagement.
-Do at least 3 sets of 10-12 reps each.

 

2. Concentration Curl

A lot of guys do concentration curls but the ‘concentration’ part is missing. You can do it both sitting or standing, but performing it while sitting on a bench is more effective.

How to Perform:

Grab a dumbbell and sit on the bench with your elbow on the inside of your thigh and inner knee while the other hand is on the opposite leg for support.
Now, perform the curl and hold the dumbbell for two seconds and the lower the weight.
Do 3 sets of 10-12 reps for each side.

 

3. Incline Dumbbell Curl

We’ll use the same concentration technique here but this time, you won’t be looking at your biceps.

How to Perform:

-Use a bench and adjust it to a 45-degree angle.
-Grab a pair of dumbbells in each hand.
-Let both arms hang by your sides.
-Curl them towards your shoulders. Throughout the curl, you should focus on the tension in your biceps.
-When you reach the top, gradually return to the starting position.
-Do 3 sets of 10-12 reps.

 

4. Hammer Curl

This exercise builds up the forearm (brachioradialis) as well as the sides of the biceps (brachialis). However, you have to be careful with the amount of weight you choose. Too heavy can result in an injury to the wrist.

How to Perform:

Grab a pair of dumbbells with a neutral grip — palms facing each other.
Now, curl them towards your shoulder, hold the position for a second and gradually lower them to the starting position.
Do 3 sets of 10-12 reps.

 

 

5. Barbell Curl

Now to give your biceps a final push, we’ll do the barbell curl. It’s an isolation exercise that also trains your forearms and shoulders to some extent.

How to Perform:

-Load a barbell with plates of weight at which you’ll reach failure at 10-12 reps.
-Now grab it slightly wider than shoulder’s width apart.
-While keeping your upper body stationary, curl it towards your chest.
-Try not to swing or squeeze your shoulder blades to cheat the curl.
-Hold the position for a second at the top and then gradually lower the barbell to your starting position.
-Do 3 sets of 10-12 reps each.

 

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