Bigger Biceps In Three Moves

I don’t know any guy who doesn’t want to have bigger, stronger, well defined arms. Particularly, “the guns,” AKA the biceps group. Despite the biceps being the smaller muscle group of the upper arm (the triceps group actually comprise a larger area of the arm), well developed biceps look awesome!  Whether you are obsessed with biceps development because you do physical work or you just want to impress someone on the grocery store checkout line, we have the routine for you.

Try it out! This routine will undoubtedly blast your biceps!

Personal Training | West Hollywood | Body360 Fit

#1 Barbell Curl 

How: Begin exercise by holding a barbell (palms up) with your arms extended and your feet shoulder width apart. Without swinging curl barbell up towards your shoulders squeezing the biceps group while you do so. Lower barbell towards your waistline and repeat. Maintain an even, steady pace.

Sets: 4

Reps: 20, 15, 12, 10

Rope Bicep Curl | Body360 Fit | West Hollywood

#2 Rope Cable Curl

How: Begin exercise by holding a rope (palms facing in) with your arms extended and your feet shoulder width apart. Without swinging curl rope up towards your shoulders squeezing the biceps group while you do so. Lower rope towards your waistline and repeat. Maintain an even, steady pace.

Sets: 4

Reps: 20, 15, 12, 10

#3 TRX Biceps Curl with Should Flexion

How: Begin exercise by firmly holding TRX straps (palms facing up) with your arms extended and your feet shoulder width apart. Slowly lean your body back while walking forward so that your arms are extended with your elbows at 90°. Complete movement by curling the straps towards your body and elevating the shoulders towards the ceiling. Extend elbows and repeat. Maintain an even, steady pace.

 Sets: 4

Reps: 20, 15, 12, 10

*Please consult a physician before beginning an exercise routine.