A Better Way to Bigger Biceps | Fitbie

Biceps Exercises for Bigger Arms

A Better Way to Bigger Biceps

Use this cutting-edge workout to add inches to your arms

Build Better Biceps

Fair warning: There are no biceps curls in this workout. That may strike you as odd, considering the title. But more than likely, the exercises in this training plan are the exact ones you need to perform in order to build your biceps bigger than ever.

See, I hear lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn't their biceps. What's limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that's true for almost every slow-growing muscle group.

So use my 3-D Workout to shore up your weak spots, by strengthening the muscles that surround your joints. After 4 weeks of working your muscles from all angles, you'll find that you're stronger in nearly every upper-body exercise, including the biceps curl. And that's the foolproof formula for building more muscle.

Complete this workout 3 to 4 days a week, with a day of rest between sessions. Do the exercises in the order shown, using these guidelines.

Exercise 1 Perform straight sets, completing all your sets before moving on to exercises 2-7. Rest for the prescribed time between sets.

Exercises 2 and 3-7 Perform these exercises as a pair: Do one set of 2, rest for the prescribed time, then do exercises 3-7 and rest again. Repeat until you've completed all your sets. Treat 3-7 as a single exercise: Do the prescribed number of reps (8 to 10) for each of the five movements (Y, T, W, L, and I), and then rest.

Exercises 8 and 9 Perform these exercises as a pair: Do one set of exercise 9, rest for the prescribed amount of time, then do one set of exercise 10 and rest again. Repeat this sequence until you've completed all your sets.

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