1. Cable biceps curl. The barbell biceps curl is an excellent mass builder. However, the cable variation could be even better because it keeps the target muscles under constant tension, creating greater occlusion for a better pump. You can do this exercise with a straight bar or if you prefer, an EZ bar attachment.Jul 6, 2020 · Hold a dumbbell in each hand, with your arms down by your sides. Inhale. As you exhale, slowly curl the weights up toward your shoulders. Focus on using your biceps to pull the weights up. Don’t ... Cable Overhead Extension Variations for Triceps Growth: Low cable overhead triceps extension. High cable overhead triceps extension. Single-arm low cable triceps extension. Bodyweight triceps press. In your workout: This is a great second or third exercise in place of push-downs if you do 3 sets of 8-12 reps.training programs | https://justkeepgoing.apppre workout | 15% off code merkpump - https://getrawnutrition.com/products/raw-pump2energy x focus - https://get...May 10, 2017 ... Beginner Bicep Workout · 1. Seated Dumbbell Curl. Katherine Wirsing. A. Sit tall on exercise bench with feet flat on floor, one weight in each ...The 30-Minute Dumbbell Biceps Workout: How It Works. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do four rounds of the circuit in total.Barbell Curl. The barbell curl is your basic bicep mass-builder and one of the best bicep exercises in your training arsenal. It’s also the first exercise in this bicep and tricep superset workout. Using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow.May 31, 2022 · There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to giv... 10 Best Long Head Bicep Exercises 15 Best EZ Curl Bar Exercises Best Science Based Triceps Exercises For All 3 Heads. Spider Curls. Spider curl can be performed on an inclined bench or a preacher bench. Performing a spider curl with a little wider grip can be more challenging than it looks, which is why many lifters skip it.From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationery. Pause, squeezing your bicep at the top, then slowly reverse the movement to return to start. Repeat on the opposite side. 3. Seated Alternating Hammer Curl. Jul 7, 2021 · Curl both dumbbells toward your shoulders, pause at the top of the rep, then lower the weights back down to the starting position. Trainer Tip: Start with a light weight and, once you reach the top of the rep, turn your wrist even more (increasing the supination) to contract the biceps. Then return to the start. 5. Aug 18, 2019 ... Sample dumbbell biceps workout · Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) · Incline Dumbbell Curls: 3-4 sets of 6-12 reps&nbs...Mar 5, 2019 ... Keeping your chest lifted, pull the dumbbell upward towards your face, pausing for two seconds when the dumbbell is closest to your left ...This workout has been good to me over the years. Now it’s yours 🏼#Bicepworkout #Fitness #Shorts..Train WITH me on my Training App! ⇩https://www.davisdiley....Stand with your feet about shoulder-width apart, abs braced, and shoulders pulled down and back. Your arms should be straight. Without using your legs or back to lift the weight, bend your elbows and curl the bar up to your shoulders. Extend your arms, lower the bar, and repeat. 5.As we age, staying physically active is more important than ever. Senior fitness workouts can help keep you healthy and active, and provide a number of other benefits. Here are som...Oct 28, 2018 · The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addit... The terms “Yoga” and “Pilates” are often used interchangeably. However, they shouldn’t be mistaken for one another. Some key differences set yoga and Pilates apart, and it’s those ...What would you say if I told you that there are only two biceps exercises you need to do? In this video, I am going to show you the two biceps exercises that...Barbell Curl. The barbell curl is your basic bicep mass-builder and one of the best bicep exercises in your training arsenal. It’s also the first exercise in this bicep and tricep superset workout. Using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow.THE BEST BACK AND BICEP WORKOUT. A "roadmap" back and "sleeve-stretching" biceps make for quite the visual appeal which is why back and bicep workouts are a popular combination. Now, of course, the chest and triceps combo gets most of the attention but you’re leaving gains on the table just by having this mindset.Barbell Curl. The barbell curl is your basic bicep mass-builder and one of the best bicep exercises in your training arsenal. It’s also the first exercise in this bicep and tricep superset workout. Using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow.7 Best Cable Bicep Exercises To Bigger Arm. Manish Kumar. Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.Jul 23, 2023 · I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal. Best Barbell Biceps Exercises for Maximum Muscle Growth: 1. Straight Bar Curl 2. Spider Curl 3. Landmine Concentration Curl 4. EZ Bar Curl 5. Jan 7, 2020 · Keep your elbows out throughout the move and press the weights straight up. Lower the weights slowly to keep tension on the muscles, and avoid letting the dumbbells touch your chest. Pause briefly at the bottom of each press. When you've completed the superset, rest 45 seconds. Repeat for 3 total supersets. Feb 14, 2024 ... How To Do Bicep Curls · Stand straight with your feet hip-width apart. · Hold the dumbbells. · Now, without moving your upper arms, exhale, fl...Sep 15, 2022 · Keep your abs tight. Drive your shoulder blades into the bench. Lower the weight and squeeze your triceps to create tension. Keep your wrists strong and maintain a 90 to 92 degree angle an inch ... Looking for some perfect pieces of clothing that you can use when working out? Athleta has you covered! This well-known athletic-gear company prides itself on designing workout clo...Leant-Forward EZ Bar Curl. How to: Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Lean forward slightly, so your torso's around 30 degrees to your hips. As you ...What would you say if I told you that there are only two biceps exercises you need to do? In this video, I am going to show you the two biceps exercises that...Begin to bend your elbows slowly, bringing the barbell up towards your shoulders, keeping your arms close to your side throughout. Keep the rest of your body still to isolate your biceps. Slowly lower your forearms back down to complete the repetition. 5. Reverse biceps curl with a barbell.Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are doing. 1. Dumbbell Supinated Biceps Curl. A supinated grip (aka underhand grip) will place constant tension on your biceps. This grip variation also trains more forearm muscles due to this rotation of the wrist.RELATED ARTICLE The 5 Best Bicep Exercises For More Muscle The same principle applies to. TEXT 'JOIN' FOR 10% OFF (844)-511-0733. Or Enter Your Email Below For Exclusive Access To Secret …Nov 8, 2017 ... Okay, without further ado, check out this awesome bicep workout on for size: ; Perform 3 sets of 12-15 reps: A1 · Chin Ups ; Rest 2 minutes, then ...The Big Biceps Building Exercises. Biceps Curls 3 sets of 10 to 12 reps "If you want big biceps, the key to that is still the old school biceps curl," says Men's Health fitness director Ebenezer ...Jul 7, 2021 · Exercise 1: Barbell Curl. Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Similarly, understanding the biomechanics, benefits, and variants of the exercises in your routine allows you to maximize the gains from your effort. Below, we …3. CROSS BODY HAMMER CURL (BRACHIALIS) To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we ...Here are the best bicep exercises for men. 1. Alternating Incline Dumbbell Curl. If you really want to add some bulge to that upper arm, one of the best bicep workouts for mass is the Alternating ...Bicep Workout . The best way to make the perfect biceps workout is to get the muscle working through all three of its key functions — twisting the forearm, bending the elbow, and flexing the shoulder. Curls …What would you say if I told you that there are only two biceps exercises you need to do? In this video, I am going to show you the two biceps exercises that...You may have heard about the benefits of planking, but have you tried it yet? Planks are a great full-body workout you can do without a gym membership or any equipment. Plus, they’...Bicep Anatomy. Before starting any workout plan you should take time to understand the muscles that you’ll be using and the role they play in your everyday life. When you understand their function, you’ll be able to learn how to best use and manipulate those muscles during these top 5 exercises to achieve an optimal workout of your biceps.Jan 2, 2024 · 10 Best Arm Workouts. Now you know why arm workouts are beneficial, get ready to challenge yourself with these arm workouts: This 15-Minute Dumbbell Arm Workout Is Designed to Build Muscle, Fast; Biceps workout was something like this: DB hammer curls, 4sec negative. cable curls, 3 sec negative. reverse grip cable curls, 2 sec negative. Though you can substitute whatever as long as you keep the negative timing, same for triceps. You do one after the other, no rest, and then repeat after 2 minutes rest.Jan 26, 2023 · Sit on your reclined seat, with the back reclined between 50 and 60 degrees. Hold your dumbbells by your sides, with your arms fully extended. Your hands should be sitting slightly behind your body. Lift the weights up, palming facing towards you, until your biceps are fully contracted — about chest height. Learn the best exercises to grow your biceps and activate both heads of the muscle with scientific research. Chin-ups, incline dumbbell curls, concentration curls …Are you looking for the perfect pair of Hoka workout shoes for men? If so, you’re in luck! There are a lot of great choices available, and it can be hard to decide which pair is ri...When it comes to achieving your fitness goals, having the right equipment is essential. Precor fitness gear is designed to help you get the most out of your workouts, whether you’r...Jan 2, 2024 · 10 Best Arm Workouts. Now you know why arm workouts are beneficial, get ready to challenge yourself with these arm workouts: This 15-Minute Dumbbell Arm Workout Is Designed to Build Muscle, Fast; Jan 1, 2024 · Train your arms with this classic best long head bicep exercise 3 to 4 times a week to build muscle mass and get the long heads working. 8 to 12 reps per set should be a good starting point, regardless of your fitness level. 2. Narrow Grip Barbell Curls. The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3. 2. Standing barbell curl. To do a standing barbell curl, start with your feet shoulder-width apart, your core braced, and your chest up. Holding a barbell with your …Incline Dumbbell Curl. Position yourself on an incline bench set at a 45-degree angle. With a dumbbell in each hand, palms facing forward, curl the weights while keeping your elbows and back stationary. This exercise primarily targets the long head of the biceps, emphasizing the peak.Seated Lowering Dumbbell Curl. Incline Dumbbell Curl. Seated Dumbbell Curl. Drag Curl. Dumbbell Underhand Dead Row. Medial Elbow Wrist Curl. Grip Strength Farmer’s Carry. Pronated Forearm Crossbody Hammer Curl. I don’t recommend that you try to combine all of these exercises into one long dumbbell biceps workout. The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3.From the outset, as shown in this study by Hughes et al. we can see that, similar to the biceps, the triceps are composed of around 67% type II muscle fibers. These are best stimulated by using heavy weight. And in fact, this study by Newton et al. showed that each jump in relative load going from 30%-100% of 1 rep max resulted in more tricep ...5. Incline Bicep Curl. Curl, curl, curl. As you can probably tell, the best bicep workouts will feature a number of different bicep curl exercises with slight variations. The incline bicep curl adds a bit of difficulty because your …WANT TO GROW YOUR ARMS? This is a look into what I found to work for me. 5 Best exercises for Triceps and BicepsHope you can use this video to help progress ...Learn how to build bigger biceps with five exercises that target the deep-tissue muscle fibers and prevent momentum issues. Barbell curl, incline dumbbell curl, …Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are doing. 1. Dumbbell Supinated Biceps Curl. A supinated grip (aka underhand grip) will place constant tension on your biceps. This grip variation also trains more forearm muscles due to this rotation of the wrist.Stand with your feet about shoulder-width apart, abs braced, and shoulders pulled down and back. Your arms should be straight. Without using your legs or back to lift the weight, bend your elbows and curl the bar up to your shoulders. Extend your arms, lower the bar, and repeat. 5.Slowly curl the weight up towards your shoulders. Squeeze your arms at the top of the exercise, and then slowly lower the weight back to where you started. 3. Assisted Chin Up Machine. Chin-Up and Pull-ups are some of the best bodyweight exercises for building upper body strength, particularly in the back and bicep.Checkout My Training App:https://app.cbumfitness.com/Jacked Factory Sups Use Code CBUM https://shop.jackedfactory.com/?JFArmyAffiliate=5d5acaf0c1c51&JFArmyBa...Learn how to build stronger biceps without hitting the gym. These 16 exercises target your biceps with bodyweight, dumbbells, or compound movements. You can …Biceps workout was something like this: DB hammer curls, 4sec negative. cable curls, 3 sec negative. reverse grip cable curls, 2 sec negative. Though you can substitute whatever as long as you keep the negative timing, same for triceps. You do one after the other, no rest, and then repeat after 2 minutes rest.Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey. Best Cable Bicep Workout For Bigger Arms and Massive Peak : 1. Hammer Curl 2. Reverse Cable Curl 3.Learn how to build stronger biceps without hitting the gym. These 16 exercises target your biceps with bodyweight, dumbbells, or compound movements. You can …Nov 29, 2023 · The Best Bicep Exercises. The best bicep exercises are the ones that bring your arms closer to your body with either a neutral (palms facing each other) or an underhand (supinated) grip. There are 3 Categories of Exercises that build the biceps: 1) Horizontal Pulling Exercises, 2) Vertical Pulling Exercises and . 3) Isolation Curling Exercises. Back Workout. The back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. Several of the exercises are also effective for targeting your rear delts. Pull-Up or Lat Pulldown. Barbell Row. Cable Seated Row. Dumbbell Shrug.The workout finishes with a strong semi-isolated lift—seated dumbbell curl—that will help round out your biceps peak. If you prefer to train your biceps on their own day, use the higher volume Workout 1. If you decide to add them in with other bodyparts, choose Workout 2, which includes half as many sets to ensure maximum recovery for ...Here's are the 5 best bicep stretches to warm up your upper body! Someone purchased a. Product Title. 6 hours ago FREE SHIPPING AT $150. ONLY $150.00 AWAY FROM FREE SHIPPING! ONLY $150.00 AWAY FROM FREE SHIPPING! ... A good warm-up does a number of things to prevent injury once you’ve started your workout.Dec 29, 2023 ... What are the Best Chest and Biceps Workout Exercises? · 1. Flat Barbell Bench Press · 2. Incline Dumbbell Bench Press · 3. Push-Ups · 4...According to the Cleveland Clinic, symptoms of a torn biceps muscle include severe pain at the elbow or shoulder, bruising on the upper arm, weakness in the elbow or shoulder, a ch...Dec 7, 2023 · Tighten your bicep and hold that tension as you raise the dumbbell up to your shoulder, bending at the elbow. Exhale as you curl, pause, then inhale as you straighten back to the starting position. Keep your elbow on your thigh at all times. Perform 3 sets of 12 reps, resting for 60 seconds between each set. The archer pull-up is a taxing move; perform it at the beginning of your bodyweight biceps workout for optimal results. Do 3-5 sets of 8-12 reps on each side. 21. Commando Pull-Up. The commando pull-up is a great exercise to focus on your biceps peaks as it helps achieve a solid contraction at the top of the movement.The following are some of the best exercises for hitting your biceps from all angles: 1. Seated Alternating Dumbbell Curl. This is a great exercise for working the biceps from both the inner and outer sides. Sit with a weight in each hand, palms facing forward, and arms extended straight. Curl one weight to the front of your shoulder while keeping …Jan 10, 2018 · Exercise 1: Chin-Ups (Heavy Exercise to Stimulate Type II Fibers) You may be wondering what chin ups are doing in an arm routine, but in my opinion they are one of the best exercises to grow your biceps and scientific literature seems to agree with this. For example, this 2014 study by the American Council on Exercise compared EMG activation of ... This workout has been good to me over the years. Now it’s yours 🏼#Bicepworkout #Fitness #Shorts..Train WITH me on my Training App! ⇩https://www.davisdiley....Back Workout. The back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. Several of the exercises are also effective for targeting your rear delts. Pull-Up or Lat Pulldown. Barbell Row. Cable Seated Row. Dumbbell Shrug.This routine will certainly build size, but the primary focus is inducing the best bicep pump possible rather than maximizing muscle hypertrophy. Table of Contents. 1. EZ spider curl — 3-4 sets of 10-12 reps. 2. Cable preacher curl — 3-4 sets of 12-15 reps. 3. Behind the head cable curl — 3-4 sets of 12-15 reps. 4.Jul 18, 2021 ... Workout A · Pull-Ups – 3 sets of 5-10 reps · Lat Pulldowns – 3 sets of 12-15 reps · Cable Lat Pullover – 3 sets of 12-20 reps · Dumbbel...May 1, 2022 · 2. Standing barbell curl. To do a standing barbell curl, start with your feet shoulder-width apart, your core braced, and your chest up. Holding a barbell with your hands just outside of your hips ... Men’s Health states that the average bicep size in men when not flexing is around 13 1/2 inches. Stack Me Up rates the average flexed bicep size between 14 1/2 to 15 inches. Stack ...The 9 Best Short Head Bicep Dumbbell Exercises. Do you want to fill out your shirt sleeves with thicker, broader biceps? The classic bicep curl is among the most popular upper body exercises, but bicep training doesn’t stop there. Your biceps brachii comprises two distinct muscle heads, the short head, and the long…Jul 6, 2023 · Hang from a chin-up bar with your palms facing you, shoulder-width apart. Pull your body up by squeezing the shoulder blades together and engaging your biceps. Keep your body as straight as possible throughout the movement. Lower your body by slowly straightening your arms. Repeat as desired. Jul 7, 2021 · Exercise 1: Barbell Curl. Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Stand with your legs shoulder-width apart. Hold a dumbbell in each hand, and keep your arms wide at your sides with your elbows pushing in toward your ribs, palms facing up. Perform a wide-grip ...Dec 29, 2023 ... What are the Best Chest and Biceps Workout Exercises? · 1. Flat Barbell Bench Press · 2. Incline Dumbbell Bench Press · 3. Push-Ups · 4...Aug 18, 2019 · Sample dumbbell biceps workout. If you're planning to incorporate them into your very own dumbbell bicep workout, here's the recommended sets and reps. Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) Incline Dumbbell Curls: 3-4 sets of 6-12 reps. Dumbbell Hammer Curls: 3-4 sets of 6-12 reps (with 3-5 seconds eccentric) Feel ...
The workout finishes with a strong semi-isolated lift—seated dumbbell curl—that will help round out your biceps peak. If you prefer to train your biceps on their own day, use the higher volume Workout 1. If you decide to add them in with other bodyparts, choose Workout 2, which includes half as many sets to ensure maximum recovery for ... . Music torrent
We all know we need to exercise. But we don’t all have the time. A typical exercise plan — cardio, strength training and flexibility — can take an hour or longer each day. For peop...This workout has been good to me over the years. Now it’s yours 🏼#Bicepworkout #Fitness #Shorts..Train WITH me on my Training App! ⇩https://www.davisdiley....These are the best calisthenic biceps exercises for bigger, stronger arms. 1. Chin-ups. While chin-ups are usually thought of as a back exercise, they’re actually a superb biceps builder. Like barbell curls, this exercise involves powerfully bending your elbows against a heavy load. However, instead of curling the bar up to your shoulders, …With that said, you can adopt a unique lifting approach that’ll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. It’s called the ESP (x)2™ Training System Approach: E = Eccentric (focus on the negative contraction of the exercise to create both mechanical tension and muscle damage)The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3. An exercise bike is one of the best ways to get a quality workout from home without trekking to the gym. A bike is suitable for all ages and fitness levels, making it a top choice ...The 9 Best Short Head Bicep Dumbbell Exercises. Do you want to fill out your shirt sleeves with thicker, broader biceps? The classic bicep curl is among the most popular upper body exercises, but bicep training doesn’t stop there. Your biceps brachii comprises two distinct muscle heads, the short head, and the long…The idea is to move quickly, transitioning from one movement to the next and resting as little as possible. You'll do an entire biceps triset, rest for 90 seconds, then move to the triceps triset. Alternate between these two trisets 2-3 times. This biceps and triceps workout will take you no longer than 25 minutes, but you will feel it long ...Planks work your core for sure, but they also give your biceps a major boost. Start in prone position, with hands on the floor and elbows under shoulders at a 90-degree angle. Tuck your chin and ...Mar 24, 2023 · 4 Best Biceps Workouts. Here are four biceps workouts that can be done by lifters of different experience levels: Evergreen Biceps Workout. This workout includes a mix of compound and isolation exercises and focuses on both biceps heads. It is suitable for beginner and advanced lifters. Step your feet forward and hold onto the edge of the bench, hovering your body just in front of the edge with your arms straight. Bend at the arms, using your triceps to slowly lower yourself down until your elbows are at 90 degrees. You feel the movement in your triceps. Push back up, and repeat for four sets of 8 to 12 reps.Oct 28, 2018 · The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addit... Here are my top 12 exercises for the best short-head bicep workout: Single Arm Dumbbell Concentration Curl. Dumbbell Spider Curls. Dumbbell Preacher Curl. Straight Bar Elevated Cable Curl. Hercules Curl. Cable Squatting Bicep Curl.The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3.The Top 5 Exercises For Increasing Bicep Mass. Build bulging, peaked biceps with these 5 exercises: barbell curl, alternating dumbbell curl, hammer curl, supinated bent rows and the chin up. There’s a desire among most men that take in interest in bodybuilding to gain as much muscle mass as possible. Whether it’s for show …Arnold Schwarzenegger. “When I was 15-years-old, I took off my clothes and looked in the mirror. When I stared at myself naked, I realized that to be perfectly proportioned I would need twenty-inch arms to match the rest of me.”. - Arnold Schwarzenegger. Arnold Schwarzenegger Bicep Workout. Exercise.There are three major functions of the biceps that a biceps workout for mass should cover: elbow supination, elbow flexion and shoulder flexion. There are also three separate parts of the biceps strength curve, …Feb 8, 2013 · Experienced Beginner Bicep Workout Routine. Frequency - 2 workouts per week, with at least 2 rest days between workouts. Duration - 3 to 4+ months. Focus - Build strength and learn more about how body handles additional training volume. Approach - Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set. Dec 25, 2020 · The Big Biceps Building Exercises. Biceps Curls 3 sets of 10 to 12 reps "If you want big biceps, the key to that is still the old school biceps curl," says Men's Health fitness director Ebenezer ... 7 Best Cable Bicep Exercises To Bigger Arm. Manish Kumar. Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more..