Barbell Bicep Curl

The gold standard for building massive arms. Learn how to hold your elbows and control your weight to maximize biceps. We'll break down straight and EZ bar techniques that will help you quickly add bulk and strength to your biceps for an impressive look.

Seated Dumbbell Bicep Curls

Maximum bicep stretch for perfect shape. Working on an inclined bench allows you to lower your hands below the body, which creates an incredible tension in the muscles. Learn to supinate your hand during the lift to get the most out of each exercise and create the same high peak biceps.

Concentration Curl

Isolation to create the perfect bicep peak. This "old school" exercise allows you to completely eliminate inertia and focus on the contraction of the muscle. Use it at the end of training for a detailed study of the form and to get an incredible pumping that will make your arms in relief.

Spider Curls and Zottman Curls

Unique techniques for comprehensive hand development. Spider bends keep the biceps under tension in a shortened state, and the Zottman method also works the forearms. Add these exercises to your arsenal to surprise your muscles with a new load and overcome any training plateau.

Pull-ups

A basic bodyweight exercise that tones your biceps. Using a reverse grip shifts the emphasis from the back to the arms, giving them a powerful boost to growth. This is a great way to add functional strength and mass to your arms using only a barbell and your own body weight.

Hammer Curls

Exercise for the thickness of the hands and the development of the brachialis. A neutral grip engages the muscles under the biceps, "pushing" it outwards and making your arms look bigger from the side. Build powerful, plump arms that will look stunning with or without clothing.