3 Exercise Bicep Workout For Mass!

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#Shorts

[javier.ramirez]

Only 2 you need. One variation of a hammer curl and one variation of a supinated curl

[DrippySharelito]

My top 3: hammer curls, incline curls, spider curls

[agaba]

this man is a UNIT. is that you pete? youre a stud

[edgarhernandez]

Machine preacher curls will always have my heart

[davidhopkins]

My top three 1. Chin ups (assisted if needed there’s no shame in that at all) 2. Seated dumbbell curls (mix between curls, and hammer curls) and 3. Standing barbell curls. That’s all I do, and I have nice biceps for a skinny guy (they’re also a genetic strong point to be fair)

[Rafay]

1.heavy loading movement for biceps(barbell, dumbbell, or cable)
2. for the squeeze/pump/top most flexed portion(spider curl or machine preacher curl)
3. Stretching biceps (incline curl or facing away from cable curl)

[syntheticperson]

My favorite "bicep" exercise is an angled chin up. Bar to chest 👍

[Sky-pgxy]

I do all of those in one exercise. Yessir the good ole fashioned curl. Tack on your favorite insect before the word curl and you have the only excersie you need for biceps. Much welcome

[sirnicholas]

My end of workout finisher superset for big arms - dumbbell Curls, hammer curls, cross body hammer curls.

Alternate hands, start with right then left. Shoot for about 10-12 reps per exercise. Do all 3 exercises. Curls right then left, hammer curl right then left, cross body right then left.

Take a short rest and go again. 3-5 sets. If you have to lower the weight after the sets lower the weight.

Focus on the contraction at the top, squeeze and get the biggest pump you can. The squeeze and the pump are more important than the weight. Do this at the end of your arm days.

[lots]

My 3 favorites spider cable curls with a straight bar, EZ curl bar with free weights , and Armassassin fat grip hammer curl bar.

[vanguard]

I’m 46 and I’ve tried almost every way imaginable to get my biceps to grow.
for me I like to do bodyweight pull ups and I’m a pretty heavy guy.
standing barbell curls standing reverse barbell curls.
those three for me, build my biceps like no other

[anonamos]

My personal favorite is seasoned curls from Arby’s.

[nemonucliosis]

All 3 are great. Spider curl and incline curl are under rated

[superpoacher]

Hammer curls are so extremely important & it should be one of your 3!!!

[isaiahfields]

My big 3 hammer curls, reverse hand pull up, incline curls

[zislow]

Tip for anyone trying to incorporate more variation in a quick way: use the preacher curl machine (plate or pin doesn't matter) and start heavy, focussing on the contraction. As you fatigue, lower the weight and slowly stretch the biceps, focusing on the lower portion. The pump is crazy and it's a great way to quickly change the movement

[innovatixn]

My top 3 best exercises for bicep development are:
1. Cable curls
2. Heavy DB Curls
3. Hammer curls

Honorable mentions:
1. Incline DB Curls
2. Spider Curls

[tomwaitsfornoone]

my top 3 pinwheel curls, incline curls, waiter curls

[DanielChamberlain]

Nice advice bro! Rinse and repeat though, it all adds up through consistency over time. Hope everyone gets swole!!!

[naturallyinsane]

Seems like a concept for any exercises for size. Loading, pumping, and stretching