Advanced Exercises to Pump Up Your Biceps

Advanced Exercises to Pump Up Your Biceps

Learning the basic movements of the biceps is essential when you start, but the basics are not enough on their own. By deepening your knowledge of exercise, you can do everything from warming up to the destruction of public relations. If your goals are bigger, use these advanced exercises to speed up the growth of your arm.

1- Zottman Curl

2-3 sets, 10-12 reps

2- Barbell Curl

Note: use Thick Grips

3 sets, 12, 10, 8 reps (drop sets)

Technique Tips

Zottman Curl

The Zottman Curl is a great warm-up exercise to pre-exhaust the biceps. This exercise helps you warm up all parts of the biceps, as well as the brachialis, forearms and elbows.

There is no need to go too heavy here. Take your time with each rep and use a lighter weight. Use this exercise to help you feel the work of the biceps, pump more blood into the target muscles and prepare your elbows for the hardest work to come.

Start curling the dumbbells as if you were doing a traditional loop. However, at the top, turn your wrists so that your palms are facing forward, as they would be at the top of an inverted loop. Lower the weights by resuming the starting position palm-forward down.

Remain 60 seconds between each series.

Barbell Curl With Thick Grips

Thick grips work your forearms and challenge your biceps in a way that a regular bar will not. It forces the biceps to work harder. You will also be able to lift your hands when you are in your hands.

Thick handles work your forearms and defy your biceps in the same way as regular bars. This forces the biceps to work harder. You will not be able to lift very heavy objects either, because your hands will have a thicker handle.

Thick adhesion loops allow you to achieve a unique type of dropset. Make your loops to fail with the handles. Once you have failed, remove your grips, grab the bar as you normally would, and do at least a few more repetitions before your arms fail again. The weight you choose must result in a failure within the prescribed range.

Thick grip curls allow you to do a unique kind of dropset. Perform your curls to failure with the grips. Once you reach failure, take off your grips, grab the bar as you normally would, and perform at least a couple more reps before your arms fail again. The weight you select should lead to failure within the prescribed rep range.

Superset: Incline Dumbbell Curl and Seated Hammer Curl

Supersets work best if you spend less time transitioning from one exercise to the next. With this exercise pairing, there's no need to move on to even change weights.

Start by performing the incline with your back resting against an incline bench. Upon reaching failure, sit up, change your hand positioning, and immediately go into the hammer curl. This exercise is easier to perform than incline curls, which is why you do not have to switch to weight loss.

One more advanced biceps tip: When you go into the hammer curl, position your hands right up against the insides of the dumbbell. This will recruit more muscle fibers, leading to better biceps growth.

Straight-Bar Cable Curl

The cables are an excellent finisher for the biceps as the tension will stay on the muscles throughout the performance. It's an isolated movement that saves you from having to use so much weight to get your biceps going.

For those of you who do not know this classic representation scheme, 21 is 7 half reps in the lower range of motion, 7 reps in the upper range of motion and 7 complete reps. If your form is solid (that is, without wobbling or cheating), your biceps will burn.

For another advanced twist, these loops of cable lying on the ground. Since your back is against the ground, you will not be able to generate momentum and your biceps must work very hard to finish strong.

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