You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms. Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.
If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.
Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.
This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.
Other variations include:
- ez bar curls
- straight bar cable curls
- different grips, wide or close
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