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How to Get Big Biceps (Avoid these 5 Mistakes)

Improve your arms.

Learn how to get big biceps by avoiding these 5 mistakes.

Jeff from Athlean X has compiled a great checklist of mistakes that you must avoid if you want to improve your arm gains.

How to Get Big Biceps

“If you want to get big biceps you’ll definitely have to do plenty of bicep curls.  As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them.  Almost every single bicep exercise involves some sort of a curl, whether you do them with cables, dumbbells or barbells.”

“That said, regardless of which piece of equipment you use to do your bicep curls, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger arms fast.  In this video, I cover five fixes you can start making in your very next bicep workout.”

Biceps-Muscles How to Get Big Biceps Source: Photos Courtesy of CrossFit Inc

“To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order.”

1. Be sure to supinate while you are curling not before you curl

“Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl.  This is not helping you to train your bicep muscle fully.  If you want to get big biceps you need to supinate the wrists while the dumbbell is being lifted.”

2. Use a shift grip if you want to increase your bicep contraction at the top

“If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then shift to a shift grip.  This grip requires that you slide your hand all the way up against the thumb side of the dumbbell.  This forces you to twist with more force at end of each bicep dumbbell curl.”

3. Be sure to slowly lower the dumbbells and not just drop them

“It is the easiest thing to remind people, but it’s the one they forget the most.  If you want to grow bigger biceps you have to slow down your eccentrics.  The nice advantage of eccentric bicep training is that there is practically no risk of bodily harm by doing it (unlike the risk associated with doing it on a bench press or squat).”

4. Don’t always perform dumbbell curls in alternating fashion

“Let’s face it.  It’s easier to do dumbbell curls if you alternate right and left sides.  The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep.  That said, if your biceps are truly a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form.”

5. Don’t forget to curl up to your nose for bigger biceps

“Your biceps fully contract when you perform not just elbow flexion but shoulder flexion as well.  Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps.”

Video – How to Get Big Biceps

Learn More

Add Nordic Curls and Reverse Hyperextensions into your training.

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