Mass and definition are two factors that deserve equal attention when trying to build attention-grabbing biceps. If you want 3D biceps, you should take a break from bench pressing and try these 5 arm-blasting exercises to build huge guns with more height, width and detail!
Don’t skip the warm-up
First, you want to warm up thoroughly before moving on to your working sets. Take an unloaded barbell and perform two sets of 15-20 reps. A good warm-up will prepare the body for exercise by increasing blood flow to the biceps and loosening the joints, thereby allowing for an effective performance with a decreased risk of injury.
#1. One-Arm Dumbbell Preacher Curl
Preacher curls are great because they isolate the bicep completely and prevent you from cheating. When doing them, focus on overloading the muscle and making it work harder on each set. They’re usually performed on a preacher curl bench, but if you can’t find one of those at your gym, use a standard incline bench.
Use your non-working arm to spot the working arm and get that one last rep. Contract your bicep hard at the top position and then go slow on the eccentric part of the movement to maintain as much tension as possible throughout the entire range of motion.
Go for 5 sets of 8-12 reps on each arm with 90 seconds of rest between sets.
#2. Seated Hammer Curl
Seated hammer curls are stricter, meaning they isolate the bicep better, and place more stress on the muscle than standing curls, which allow the use of heavier weights but also tend to rely more on assisting muscles such as the back to curl the weight. Although you should find a place for both variants in your routine, we encourage you to focus more on overloading your guns with the seated version for better mass gains.
Alternate between your right and left arm on each rep and again make sure to lower the weight down in a slow and controlled manner and raise it up explosively.
Perform 4 sets of 8-12 reps on each arm with 90 seconds of rest between sets.
#3. Reverse Grip Dumbbell Curls
Although reverse grip curls are not as popular as traditional bicep curls, they are a very simple exercise that really works your biceps and can be exceptionally effective at helping you add mass.
Take a relatively light dumbbell in each hand, grip them so that your palms are facing downwards and perform alternate reps with your left and right arm. Make sure that you don’t swing the weight up because that will reduce the tension on the biceps and ensure that your elbows remain by your sides all throughout the movement to avoid bringing your shoulders into play. Really squeeze your biceps at the top then slowly bring the weight back to the starting position.
Perform 4 sets of 12 reps on each arm with 90 seconds of rest between sets.
#4. Cable Curl Drop Set
Bicep cable curls offer consistent resistance throughout the entire range of motion, which is why they can be used for developing the bicep peak and increasing its definition. To perform them, head over to the cables and attach a straight bar, select a weight that allows you to perform 12 reps with good form, position yourself facing the machine with an upright posture and knees slightly bent. Keep your elbows to your sides to isolate the biceps better and keep the movement under control at all times. Keep in mind that a wider than shoulder-width grip emphasizes the inner biceps, whereas a narrow grip will work the outer biceps more.
For better gains, increase the intensity of the exercise by performing it as a drop set. Begin with one set of 12 reps, then drop the weight by half and immediately go for another 12 reps. Complete a total of 4 sets.
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