If you want bigger arms (and we know you do!), slot these 4 exercises into your routine ASAP.  

In this biceps workout, JYM President and Co-Owner Mike McErlane reviews 4 biceps exercises that are guarenteed to add inches to your arms.

Alternating Dumbbell Curl

The alternating dumbbell curl is a great exercise to start off with when training biceps. Research shows that when you perform single limb movements you can not only lift more weight, but have a better mind-to-muscle connection, which will help overcome strength imbalances in the body.

Dumbbell Hammer Curl

The dumbbell hammer curl emphasizes the brachialis muscle more so than the biceps. Performing this movement right after doing a standard dumbbell curl is a great supersetting exercise to add into your arm routine.

Seated Barbell Curl

The seated barbell curl is not a common movement performed in the gym; however, if performed correctly it can be one of the most beneficial exercises in your arsenal. While seated, it's important to keep the barbell close to your torso as you curl upward. The shortened range of motion places the majority of the emphasis onto the biceps, so you can add more weight than traditional standing barbell curls.

Behind-the-Back Cable Curl

This curl variation emphasizes the long head of the biceps. When the arms are placed behind the torso, it places a greater load onto this part of the biceps, which is responsable for biceps peak. So, if you're looking for an exercise that truly maximizes how big your biceps can be, make sure to add this to your arm routine.


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Tags: Biceps