How to do Bicep Curls to get bigger biceps…
If you watched the short 2 minute video above then you pretty much know the secret to getting a good bicep workout doing curls and although curls are a great exercise for your biceps…
You should really do pull-ups & chin-ups to truly get bigger arms but…
When you're doing any type of bicep curl…
- Don't automatically use a wide, medium or narrow grip - Just use the grip where your hands land at after you've fully rotated or turned your hands all the way around so…
- Make sure your hands are fully supinated or that your palms are facing away from you at the start of the curl and after you've curled the weight all the way up your palms are facing you (watch the video above again if you don't understand) &…
- You shouldn't experience any forearm pain because your hands and biceps will both be in stronger positions that will put less stress on your forearms &…
- Don't worry about any special tricks like using a close, wide or medium grip because if your hands are fully supinated while curling then your biceps are going to be doing almost 100% of the work but…
To work other parts of your biceps (or arms)…
You simply need to do the opposite of what you do when you do bicep curls & fully pronate your hands so that your palms are facing towards you at the start of the curl and at the end of the curl your palms are facing away from you or basically…
You'll be looking at the back of your hands at the end of the curl.
Play the video of reverse curls below for an example
In reality reverse bicep curls should be called brachialis curls since they mainly work your brachialis muscle located between your triceps & biceps &…
Your brachialis muscles is also called your bicep peak muscle because the bigger your Brachialis gets = the bigger your biceps will look (or peak) every time you flex them to show off your arms.
Sometimes you'll hear people say they do reverse curls to work the "outer" area of their biceps and this is really just a misconception because there is no such thing as an "outer biceps" &…
What you feel working when doing the reverse curls is your brachialis muscles (which may feel like it's the outer part of your biceps) but…
To build up your brachialis & biceps at the same time…
You need to do bicep curls using a hammer grip which is basically ½ way between a fully pronated (reverse curl) and a fully supinated (bicep curl) so as you curl the weight up both of your palms are facing each other.
Play the video below to see how to do hammer curls
If you're a beginner who is trying to get bigger biceps doing curls…
- You should start off doing only hammer curls to build up both your biceps and brachialis at the same time and then later on…
- If you feel your Brachialis or biceps is less developed than the other you can then do biceps curls or reverse curls to focus more on those areas.
4 more ways to get bigger biceps faster doing curls
1. Get bigger biceps faster by squeezing
At the end of each rep or after you've curled the weight all the way up… Squeeze & contract your biceps really hard for 2-to-3 seconds.
2. Cheat to get bigger biceps
If you're going to use a heavy weight that is only going to allow you to do about 4-to-8 reps…
Then chances are you won't be able to do all 4-to-8 reps using near perfect form so in this case you want to do cheat reps to help you complete all the heavy 4-to-8 reps using decent form.
Play video below for an example of cheat reps
And you don't have to use cheat reps for heavy bicep curls only… You can also do cheat reps near the end of your set to help you curl up a few more reps when your biceps are almost completely exhausted.
3. Make somebody force you into getting bigger biceps
You can also do forced reps which are almost like cheat reps but…
This time you maintain your near perfect form and you have a partner help you or force you into doing more reps by forcing you to complete each rep.
Play video below for an example of forced reps
4. Drop Sets
A drop set is basically when you do 3 sets of 4-to-12 reps in a row without stopping but with each set you use less weight. For example…
Let's say you start off with 100 pounds for the barbell bicep curl…
- You would do 8 reps with the 100 pounds and then without stopping…
- You would drop or lower the weight to 80 pounds and do another 4-to-12 reps and after that…
- You would drop or lower the weight again to 60 pounds and do another 4-to-12 reps but…
Drop sets are so tough that they should be saved for the last 1-to-2 sets of any bicep workout you do OR they should be done for 1-to-3 sets in a workout all by themselves and also…
Tip: Drop sets are best used for 1 set to pre-exhaust your biceps before you do chin-ups to get a real good bigger bicep workout.
Curls should not be the main focus of your biceps workout & as a matter of fact…
- Curls really are not needed at all & you'll get bigger biceps/arms faster doing pull-ups & chin-ups &…
- Curls are good to include in your workout only after you've done the big heavy compound pulling exercises like pull-ups & chin-ups for bigger biceps but if you can't do pull-ups & chin-ups…
- Then doing heavy bicep curls are your best option to start off with until you're able to do pull-ups & chin-ups and if you're mainly doing bicep curls for bigger biceps…
- Make sure you are doing heavy bicep curls where you are using a weight heavy enough that only allows you to do 4-to-12 reps per set &…
- Make sure you do 4-to-6 sets per workout 1-to-2 times per week while using cheat or forced reps to help you get a more intense bicep workout.