barbell dumbbells minimal equipment workout

Get Bigger Biceps: 4 Exercises To Get You There

Feb 05, 2020by Vikki Schembri

You want big biceps. Who doesn’t?!

You know what’s going to make your biceps bigger than curling until your arms fall off?

Knowledge! Let’s start with this clever tidbit:

Your biceps consist of 3 parts. They are your

biceps brachii
brachialis
brachioradialis

I know that last one sounds like a dinosaur, but I SWEAR it is a part of your arm!

This knowledge is your first step towards building bigger biceps and fuller arms because most people only acknowledge and work their brachii – the muscle that makes up the main bump of the bicep.

If you want to get the most out of your arm days, include exercises that workout each of these muscles.

Which exercises should you do?

Well, I’m glad you asked…

ZOTTOMAN CURL

The Zottoman Curl is a 2 for 1 special. The upward, underhand motion works your biceps brachii while the downward, overhand movement hits your brachioradialis!

Here’s how to perform them:

Stand tall with a dumbbell in each hand at arm’s length by your sides. Hold the dumbbells with your palms facing up/with an underhand grip.
Keep your elbows tucked and curl the weight toward your shoulders.
At the top of the curl turn your thumbs to the center so your grip flips 180 degrees (overhand). Lower the weights back down to your sides (i.e. palms travel towards the floor), then rotate 180 degrees again to return to starting position.

FRONT RACK CARRIES

Grab some heavy dumbbells or fixed bar, hold it in the front rack, and walk. Sounds simple, right? Give it a few laps… your biceps will be screaming!

This exercise also works your lats and core, and trains you to breathe under pressure which is extremely helpful for heavy power and Olympic lifts.

Clean the dumbbells/fixed bar. Get them into the rack position. If using dumbbell, your palms facing each other, elbows up, and the bells resting on your shoulders. If using a fixed bar, the bar will be across your shoulders with your elbows up.
Walk slowly and purposefully. Speed is not the goal here – control is! Keep your ribs flat and don’t let your back over-arch. Think of a loaded carry as a walking plank: keep your lower back and pelvis aligned throughout the exercise.

STANDING PLATE CURL

This curl requires interesting grip: holding your dumbbell with open palms facing upwards. Get ready to feel sore in some interesting places!

Place your hands under the rubber end of the dumbbell. Hold it vertically with your palms facing up and the outsides of your hands against the handle.
Start with the dumbbell at belly button height, then bring the dumbbell up to perform a curl until it is in line with your chest.
Keep your shoulders pinched back throughout – don’t let them cave in! And keep your palms open & facing the ceiling for the entire curl.

REVERSE CURL WITH STRAIGHT BAR

This pronated grip curl will work your forearms and biceps for the ultimate burn. Grab a fixed bar for this move. You might have to go for a lighter weight than you would use for regular curls. Curling with proper form is more important than impressing your gym buddies with the amount of weight you move - so start light and bang out those reps!

Grab the fixed bar with shoulder width grip and your hands on top of the barbell.
Keep your elbows close to your sides with your knees slightly bent. Curl the bar towards your shoulders as if you were performing a regular curl, except with the overhand grip.
Allow your elbows to raise and your wrists to come back to your shoulders at the top, as if you are getting into the front rack position.
Return to start in a slow & controlled manner.