Big Biceps Training, the Best Bicep Exercises
If you’ve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs. It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power.
If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger. Most lifters / athletes forgot about this important fact. They do train their arms, but with conventional exercises. You don’t want to spend endless hours in the gym hitting tons of volume. You want to optimize your time in the gym and do the most effective exercises while you’re there. This is called training economy. Increase the intensity and you can decrease the time of your workout. So, as you can imagine, even when training arms, grip plays a huge role. Nothing says strength and power like a huge set of forearms.
Now, if you are talking about bodybuilding, or building muscle, the forearms respond to more volume. I like to set a target volume of 3-4 sets and 10-15 reps per set. If you are a strength coach who is training athletes for sports performance, you must first build the foundation and then target the requirements of the sport.
Here are the exercises:
- 2 Hand DB Hammer Curls
- Crush Curls
- Towel Barbell Curls
- Towel Pull-ups
- Towel Rotational Cable Curls
- Reverse Curls
- Pinch CurlsOther essential mass building exercises for the biceps:
- Barbell Curls
- Alternating DB Curls
- Hand Over Hand Rope Pulls
- Rope Climbing
2 Killer Arm Building Workouts
Workout 1:1) Close Grip Barbell Bench, 3×5
2a) Towel Pull-ups, 5×10
2b) Barbell Reverse Curls, 3×12
3) Plate Pinch, 3xALAP (As Long As Possible)
Workout 2:
1) Barbell JM Presses, 4×6
2a) Thick Towel DB (or Axle) Curls, 2×15
2b) DB Crushes, 2×20
3a) Band Tricep Pressdowns, 3×15
3b) 2 Hand Plate Pinch, 3xALAP
Have a killer arm workout!
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