In fact, biceps are quite small muscles in terms of volume. They are much smaller than the chest, latissimus or quadriceps. Even if we take separately the muscles of the upper parts of the arms, then here the biceps occupy only 1/3 of the total volume against 2/3 of the triceps. And yet, the importance of these muscles can not be overestimated.

1. Bending the arms with a barbell while standing. This, as they say, is the bread of bodybuilding. Without this movement, powerful biceps are nothing to dream of. No wonder the great Arnold admitted that when he reached the arm circumference of 57 cm, he focused on bending his arms with a barbell with a lot of weight. He is also echoed by the Australian gnome Lee Priest, whose arm volume in the off-season reaches 56 cm with a height of 163 cm! The movement is performed as follows: you take the bar of the bar so that the palms “look” forward and bend your arms at the elbow joints. In this case, the bar rises up and forward, describing a kind of arc. In no case do not try to drag the projectile up in a straight line! In this case, the biceps “fall out” of the game, and the main load falls on the deltas. The bar should be raised to about chin level, further contracting the biceps at the top of the movement. This will be easy for you to do if you sort of bend the brushes away from you. Bending the brushes on yourself will lead to the fact that the load from the biceps will go away. It is recommended to master the exercise with a small weight, but bending the arms with a large weight using the so-called “cheating” is the most effective. “Cheating” is a super move in the arsenal of bodybuilders, and in our case, its essence is that at the bottom point of the movement you accelerate the bar with the help of the body in order to overcome the “dead” point of the movement (you yourself will feel it; let’s just add that this very point achieved when the forearms are at a 90 degree angle to the torso). Having raised the bar to the shoulders in this way, lower it down as slowly as possible – this is the whole “salt” of the reception, since in the yielding mode our muscles are able to develop much more effort than when lifting weights. Helping yourself to overcome the “dead” point, you find yourself in a position to take weights that you never dreamed of before and give just a crazy load to your biceps. The best scheme of approaches and repetitions in this movement is a “pyramid”, when the weight of the weight increases from approach to approach, and the number of repetitions in approaches decreases.

2. Bending the arms with dumbbells while sitting on an incline bench. Too great exercise. In principle, it can be alternated with bending the arms with a barbell. It loads the biceps great, building both total mass and height. Its essence is this: you sit on a bench with an inclined back: the angle of inclination is about 60 degrees, holding the dumbbells in your hands lowered. The brushes “look” inwards. From the starting position, bend your arms to your shoulders, and then return to the starting position. The special value of this movement is that it isolates the biceps to the utmost – here it is impossible to help yourself lift the dumbbells at the expense of the back or legs. The weights of the weights, of course, are much lower than when bending with a barbell, but the load falls strictly on target. This is especially true for those who have strong shoulders and back, when bending their arms with a barbell, “turn off” the biceps from work.

3. Bending the arm with a dumbbell on the Scott bench. This exercise is especially useful for those who have a gap between the lower part of the biceps and the elbow crease. It helps to fill it with muscle mass and give it the desired shape, and also helps to increase the thickness of the biceps. It is done like this: rest your chest on Scott’s bench so that the arm with the dumbbell hangs from the opposite side. Raise the dumbbell all the way up, and then slowly lower it back to the starting position. Don’t forget to tighten your biceps at the top of the movement.

4. Bending the arm with a dumbbell in an incline. Another favorite exercise of Arnold. True, the “Austrian Oak” itself usually performed it standing, not sitting, but this is not so important. Hardly any other movement compares in terms of effectiveness with bending the arms in terms of developing height or the so-called “peaks” of the biceps. In the starting position, you sit on the bench so that the elbow of the hand in which you hold the dumbbell rests on the inside of the thigh. The arm is fully extended. From the starting position, bend your arm to the limit, with additional effort, contract the biceps as much as possible and slowly unbend to the starting position. A good tactic works when you quickly raise the dumbbell in the first repetition and then consider as a full repetition not the rise and fall, but, on the contrary, the lowering and the rise, with the utmost emphasis on the yielding phase of the movement. At the bottom point, the dumbbell should not linger at all. After 8-10 repetitions in this mode, your arms will fall off!

5. “Hammer” with dumbbells. essence exercise consists in bending the arms with dumbbells. In which the thumbs “look” up. This movement works great on the biceps, forearms, and, attention, the brachioradialis muscles located under the biceps. Those who do not naturally have high biceps should pray for this exercise, because by developing the brachioradialis muscles, it really increases the height of your biceps. It was due to the “hammer” that the great Lee Haney corrected the situation with biceps at one time. In the initial position, the palms are turned to the torso, the thumbs “look” forward. Raise the dumbbells to your shoulders and slowly lower them back. “hammer” can be done both with two hands at the same time, and in turn.

Of course, including all five super exercises in one workout is too much. Choose 2-3 movements from the above for each lesson and load the biceps to complete shutdown. And if they don’t grow up then, nothing will help them!

Programs for massive biceps:

Program 1:

1. Barbell curls: 5 sets of 6-15 reps
2. Bent over dumbbell curl: 3 sets of 10-12 reps
3. Bending the arm on the Scott bench: 3 sets of 10-12 times

Program 2:

1. Bending of arms with dumbbells on incline. bench: 4 sets of 8-15 reps
2. Bending the arm on the Scott bench: 3 sets of 10-12 times
3. “Hammer” with dumbbells: 3 sets of 10-12 times

Program 3:

1. Barbell curls: 5 sets of 6-15 reps
2. Bending the arm with dumbbells on an incline bench: 3 sets of 10-12 times
3. Bent over dumbbell curl: 3 sets of 10-12 reps