Ask any guy if they want bigger biceps and I bet you already know the answer: YES. Biceps always seem to be the muscle group that just can’t ever seem to get big enough. Lucky for us, we have BPI Athlete and Owner of Legion Training, Tyrone Bell, to take us through 3 exercises for building bigger, more massive biceps.

1) Dumbbell Hammer Curls: 3 Sets of 14-18 Reps – Select a lighter than normal weight. This exercise is all about going extra slow. Bring both arms up at the same time to avoid swinging.

2) EZ Bar Curls: 3 Sets of 8-12 Reps – With this exercise, you want to select a heavy weight load. However, never compromise form for weight. Stay controlled and remember to squeeze those muscles at the top. As you go through each set, look to increase your weight load, ONLY if your form doesn’t suffer and you are still able to squeeze and hold at the top for a beat.

3) Cable Rope Curls: 3 Sets of 20 Reps – This exercise is great for the anabolic hormone release effect due to high reps. Start by holding the rope in each hand in the hammer curl position. Keep your arms together as you curl up and as you curl up, peel the arms away from each other. We’ll be utilizing dropsets in this exercise meaning you start your first set with 20 reps or until failure, followed immediately by lowering the weight and pumping out reps at a faster pace. Rest, and do it again.

Try out these exercises on the next day you train biceps and let us know what you think!

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Tyrone Bell is a member of Team BPI Sports.

1.M.R Vortex pre workout