bigger biceps workout | getting bigger biceps | make biceps bigger


Wide to Narrow Grip Pull up

In each set of this move, do as many as you can, disregarding the repetition counts in the table, Grab a pull up bar with your hands wider than shoulder-width apart, palms facing forward. Pull yourself up until the bar is even with your chest. Pause, then Lower yourself until your arms are straight. For the second set, grab the bar with your hands shoulder- width apart, palms toward you. For the third set (weeks 3 and 4), grab narrow parallel bars so your palms face each other.

Watch your form: Lower yourself slowly; don’t let gravity take over

Single Arm Lateral Raise

Stand with your feet shoulder- width apart and hold a light dumbbell in your right hand. Your right arm should hang straight at your side with your palm facing you. Keeping your arm straight, slowly raise it up and out until it’s parallel to the floor Pause for 2 seconds! then slowly Lower the weight. Perform the assigned number of repetitions on one side before repeating the exercise with your other arm.

Watch your form: Keep your body straight. Arching your back or leaning to the side Let’s momentum cheat the weight up.

Seated Bent : Overall Raise

Sit on the edge of a bench with a light dumbbell (5 pounds to start) in each hand. Bend at your waist until your arms hang down. Slowly raise the dumbbells up and out to the sides until your arms are parallel to the floor. Pause for 1 second, then slowly Lower your arms until they are almost vertical

Watch your form: Keep your torso Locked in position throughout the movement. Raising your torso even an inch or two brings more of your Lower back into the movement, cheating your posterior deltoids and straining your neck muscles.

Long Bar Bent: Over Row

Stick one end of a bar in a corner and put weight plates on the other end. With your back to the corner, straddle the bar near the weighted end and bend forward until your upper body is almost parallel to the floor, Grab the bar with both hands) behind the plates. Keeping your elbows in and your knees slightly bent, pull the weighted end of the bar up until the plates touch your chest. Lower the bar until the weights are just above (not touching) the floor

Watch your form: Keep your head and neck in line with your back to avoid pulling neck muscles that are already tight.

Underhand Medium Grip Pull Down

Grab a lat-pull down bar with your hands about 2 feet apart, palms facing toward you, and sit on the seat. Keeping your head and back straight. Slowly pull the bar to the top of your chest. Squeeze your shoulder blades together at the bottom of the move, then let the bar slowly raise your hands above your head again, resisting the pull as you go.

Watch your form:

Resist the urge to curl the bar toward your chest, which brings more of your biceps into the movement, Instead, picture your elbows being pulled straight down to the floor.

Hyper extension

Lie on a hyperextension bench and tuck your ankles under the footpads. Your upper thighs should lie flat across the wide pad in front, Place your hands lightly alongside your head, behind your ears, and slowly bend forward at the waist as far as you comfortably can, Keep your back flat as you go, Slowly raise yourself until your body forms a straight line.

Watch your form:

Avoid arching your back, which stresses your Lower back, spine, and neck muscles, Give yourself at least 2 seconds down and 2 seconds up so gravity doesn’t do the work.

Behind the back shrug

Sit on the edge of a bench, arms hanging straight behind you. Have someone hand a bar to you, and grab it with your hands shoulder-width apart or slightly wider, palms facing backward. Keeping your back and arms straight, slowly raise your shoulders as high as you can. Pause, then slowly lower your shoulders.

Watch your form: Raise and lower your shoulders only. Rolling your shoulders forward or backward at the top of the move is a waste of time and can place them at risk of impingement or rotator-cuff problems over time.


Lie flat on your back with your arms out at your sides and your legs together slowly raise your legs until your feet are above your hips. This is the starting position. Keeping your Legs together and your head and upper back on the floor, slowly roll your legs to the left as far as you comfortably can, Pause, return your legs to the center then repeat to the right.

Watch your form:

Keep your head flat on the floor by staring at the ceiling. Turning your head to watch your legs can twist your body off the floor. This makes it easier to use momentum to raise your legs.

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