Learn 8 New bicep exercises that you’ve never done before. Some of these bicep building exercises have been around for a while but they’ve nearly been forgotten. If you want to get bigger arms fast this bicep workout can help you get the size, shape, width, and strength that you’re looking for. You can even do some of the peak developing exercises at home especially if you have a pair of dumbbells.
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If you’re trying to grow your biceps your probably already doing plenty of the traditional bicep exercises like Barbell curls, preacher curls, and concentration curls. Even though these are some of the best bicep exercises that you can do, if you’re not switching it up and incorporating some of the other less common exercises you’ll be missing out on the opportunity to stimulate your biceps in a new way that they’re not used to yet and by doing that you’ll be leaving a lot on the table in terms of growth. Instead By hitting your biceps from different angles with unique challenging exercises that can help you optimally develop both biceps heads so that your arms look fuller and thicker in no time. And of course, changing up your bicep workouts always makes things more interesting for you as well, so let’s start with the first amazing exercise which is the barbell drag curl.
Now right away the drag curl has some unique advantages over regular curling exercises. You see with regular barbell bicep curls you wind-up incorporating the front part of your shoulder into the movement. This happens even if you have good form and it’s especially true if you have bad form. With the drag curl, on the other hand, you take the front deltoids out and shift the tension almost entirely onto the biceps and specifically you’ll be targeting the long head of the biceps more helping you develop that peak. So to perform drag curls you’re going to start by standing straight up with your arms down and your elbows extended while holding a barbell in your hands with a grip that’s about shoulder width apart or a little wider. Then you’re going to curl the barbell up towards your upper chest but instead of curling a straight up like you would with a regular barbell bicep curl you’re going to pull your elbows back and drag the bar as close as you can to your body the whole time. As you do this make sure that your elbows are tight to your sides rather than flaring out and when you get to the top slowly lower back down while still keeping the bar as close to you as possible. Then repeat for reps. Keep in mind that this exercise is a lot more challenging than a regular curl so you will definitely have to use a lot less weight then what you normally would use for regular barbell curls. And also if your wrists bother you when performing this exercise, you can also use an EZ bar instead and It’ll allow you to take a much more comfortable grip.
Moving on to the next one we have the cable preacher curl. Now its no secret that the regular preacher curl is one of the best exercises that you can do for your biceps. It locks your elbows in place and prevents you from cheating and using momentum. But by performing preacher curls on a cable crossover, you’ll get all the benefits of the regular preacher curl with the addition of constant tension on your biceps throughout the whole range of motion. You see with the traditonal preacher curl the tension decreases as you get closer to the top of each rep, on the other hand with the cables you’ll keep constant tension the whole time even if you try to rest at the very top. So to begin you’ll want to lower the pulley to the bottom of a cable cross and attach an ezbar or a straight bar to it. then take a wide grip, Stand straight up, and take a few steps back. Next you’ll squat down and place the lower part of your triceps over your knees. So your elbows should be a little past your knees and your arms should be extended. Before beginning make sure you lean slightly backwards to prevent the weight from pulling you off balance as you perform your reps. then just like you would with regular preacher curls you’ll curl the weight up towards your collar bones and then slowly lower back down before repeating for reps. As opposed to the drag curls that target the long head, these preacher curls target the short head of the bicep on the outside of your arm.
Another excellent bicep exercise that you’re probably not doing is the dumbbell waiter curl. This is by far one of the best unorthodox exercises develop the long head of the biceps and build taller bicep Peaks. To begin you’ll grab just one dumbbell with both hands around the plate on one end. Your hands should be in a supinated position….