1. Flexed-Arm π¨βπΎ Farmer's Walks/Carries
2. Close-Grip Chinups
3. PURMOTION Swiss/Multi-Grip Bar Hammer π¨ Curls
4. Twisting Biceps Curls
5. Bandbell Standing Biceps Curls
6. Bent-Over Biceps Curls
7. E-Z Curls + Band Tension
8. BAND/Cable Hinge Curls
9. PURMOTION AIRFIT Bodyweight Biceps Curls
10. BAND Hammer π¨ Curls
π§ First and foremost, the chinup is the undisputed king of biceps βΎοΈ builders! I also like keeping most of my reps in the 8 to 15-rep range (or 30-60 second work period) for biceps training. But I also tap into some lower-rep work for compound, multi-joint moves like chinups and straight bar curls. And I definitely utilize some super high-rep work (1-2+ minute work periods) with band/cable and dumbbell variations for precious pumps π₯ and metabolic stress. Remember- the research π¬ into hypertrophy (muscle gain) shows us 2 key π things:
1οΈβ£For best results and max gainz, use ALL rep ranges.
2οΈβ£The muscle gain (NOT strength) stimulus is similar between heavier and lighter loads as long as you are training close to failure.
π€―So you use all rep ranges, loads, training tools, angles, variations, etc. for max GAINZZZZZ!
And get 10% off all PURMOTION equipment with my coupon code:
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