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Get Big Biceps (AVOID THESE 5 MISTAKES)

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Rating: 4.0; Vote: 1

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. 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. As you can see, if you want to get big arms and biceps in particular you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to to get your complete athletic muscle building system - ATHLEAN-X
Date: 2022-04-22

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Comments and reviews: 10

Jung
Hey, Jeff, I am from Central Europe and I really have to say, I have been following you for years and, being roughly your age, I admire what you, with your intelligence, were able to do to your own body over the years, your biceps are epic and I have done my curls with your 5 pieces of advice today and I will say this: my biceps got taxed like not for many years any longer, like, they friggin screamed, the pump was supreme and I could really feel them do some serious work. If you are not damn dead on point on bicep growth stimulus than I do not know who is. You Guys out there just look at Jeff here, at his epic balls of biceps. This guys over 40 now. With this physique there is no way in hell this guy does not know very well what he is talking about: )
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Emanuele
I respectfully disagree. Unless I misunderstood you. I find it easier curling two dumbbells at once. I have one 50 lb dumbell and badly want to go up but am stuck in the two 40s I have. If what you say is true, to go up, I should take the one 50 I have, knock out X amount of reps, then switch hands but I can-t do it! I do 4 sets of 10 reps at 40 lbs, but only 2 reps or so with a 50 lb dumbell for one hand! Again if true shouldn-t I knock it out? But I can-t. I know if I had the other 50 so I have two 50 lb dumbbells I would actually have better balance and knock out more reps! Just my own observation been trying two years now. My reps with 40 lbs. and sets have gone up, not for the 50 lber!
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leon
Athleen-x these tecniques have helped me to improve my bicep form even more I've been doing the gym since April this year and before bicep curls were my weakest link now they are my favourite excerise my biceps are noticeably bigger and wider since April so are my tricep and other muscle groups if I didn't watch your guides about gym form diet and injury guides I would be a stuck in a black hole not knowing what to do with lots of injuries aswell
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musicfinder
I always felt like my biceps were lacking. I'd always see myself curling much higher weights than other people in the gym, but yet their biceps will look bigger than mine. I like to think I concentrate on form too (not rocking, dropping the weights to a full hang before doing another rep. But honestly I feel like these tips are what I've been missing, Ill give it a shot thank you & subbed!
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Tony
i was very surprised that you bought up #5. I was the only one doing that in my gym. I curled the Olympic bar to my shoulder, then curled to near my nose, tensed for a second, before lowered it. My other favorite was dumbbell incline curl, supinated to the sides, Arnold style.
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sport
I've tried all this and I can't feel the concentric (or the eccentric either, really) in my biceps. Workouts feel like they're doing nothing. I've watched my posture, core tightening, feet under shoulders positioning, different size dumbbells. what gives?
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max8141
I-m just getting Into working out and I-m getting anal about sets and reps. Does it really matter? Right now I do 2 sets of 12-15 reps for bicep curls. Is it really that much of a difference if I did 3 sets of 8-10 or something?
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Producer
I've been using dumbbells in my home for years, and tried many times to find a video on proper form and technique; this is everything I've looked for and more. Thank you so much for sharing and being freely informative.
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Chapter
Wanna get stronger faster? Do 10 reps of your 1 rep max. you will have to use your off-hand to help lift the weight. I went from doing 20lb max dumbbell curl to 30lb max in like 2 months. but i didnt gain much size ---
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Ева
Thank you for the tips in this video and the previous one! I've been working out weekly for a few years without much noticeable improvement despite increasing the weight. Hopefully this will make a difference!
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