Do THESE to Build BIGGER Biceps

Build Bigger Biceps with These Curl Variations 💪

All curls work the short head, long head, and brachialis—but with the right variation, you can emphasize each one a bit more:

🔹 Short head focus: Lie face down on an incline bench and perform dumbbell spider curls.
🔹 Long head focus: Sit back on the same bench and perform incline dumbbell curls.
🔹 Brachialis focus: Switch to a neutral grip for incline hammer curls to add serious arm thickness.

Try these out and hit all angles of your biceps 🔥

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[mohammadsaleh]

Can u make a full video for only dumbell workouts? I work 12hrs shifts and have no time for gym
I get maximum of 1hr before going to work

[beardsupremacy]

standing dumbbell bicep curls and rope hammer curls are all you need

[detergent]

This is all good but a disclaimer to the majority of gym goers, lifting doesn’t need to be so specific. I feel like the advantage from these exercises may be present, but there isn’t any disadvantage to doing regular curls n hammer curls and sticking to what feels good to is also necessary👍

[EMH-Ascending]

In short, I need a bench, noted. Thanks boss! Home workouts > Gym

[masabb]

سأعتمد على هذا البرنامج شكرا على المشاركة

[georgecavendish]

Luv my guys who have muscles like this.

[mahammadali]

But the study shows biceps grow the most in precher curls

[jacobisheden]

Do preacher curls instead of spider curls

[murallivengadasalam]

I think Mike mentzer's videos are the go to videos

[brinjeffrsn]

watch?v=YjICG0RI0I4 The one Klokov starts with in this video will kill biceps, brachialus, and brachioradialus as well as work back. Mentzer swore by close grip supinated lat pulldowns as the best bicep exercise provided adequate intensity (challenging weight), brief isometric hold and 4 second eccentric for 6 to 10 reps stopping only at failure - 1 set - per week.

[toddgraber]

Better off doing strict preacher curls for size and cut.

[moneymakingsim]

Vlose grip PULLUPS is the best for biceps believe it or not.

[azeem]

Just do barbell curl, Preacher curl and dumbbell hammer curl
That's enough

[grimnir]

2 and 3 are good at getting a good stretch at the bottom. 1 seems pretty pointless.

[AllKindzzzz]

Spider curls have been definitively proven to be less effective than even standing curls. Incline curls are the real shit though.

[motalkbadazs]

easy Peezy but still watch new Youtubers give this exact same advice with an extremely small tweak

[Omnipresentjuan]

Can you show me how to grow forearms ? Jorkin my chicken ain’t cutting it.

[wannachetoh]

Try doing these lying flat. They are SO MUCH harder than standing bilateral bicep curls. I went from 15 lbs. standing for 30 reps to 10 pounds lying for 12 reps and a much more intense burn all the way to failure.

[donzucca]

Im confused because you have your thumb wrapped around.

[MichalTos-kg]

For the short head do preacher and for the long one do the stuff he’s saying