STOP, You're Training Your Biceps All Wrong!
If you want to know how to build bigger biceps, how to get bigger biceps, or how to build big biceps that look thicker from every angle, this video shows you why simply doing more curls may not be the answer. You can perform barbell curls, dumbbell curls, preacher curls, hammer curls and cable curls every week, but if the mechanics are wrong, you can still leave biceps growth on the table.Get the exact workouts and programs used by physical therapist Jeff Cavaliere here - https://athleanx.com
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The biceps are not just elbow flexors. The biceps brachii also plays an important role in supinating the forearm, which means turning the palm upward. If you ignore that function and simply move a weight from the bottom of a curl to the top, you may be completing the rep without getting everything you can out of the muscle you are trying to build.
In this video, I break down the most common biceps training mistakes that can keep your arms from growing and show you how to fix the way you perform your curls.
One of the biggest mistakes is allowing other muscles to dominate the curl. When the shoulders drift forward, the elbows travel too far, the wrists bend excessively or momentum starts swinging the weight, the biceps can lose the tension you thought you were creating. Heavy curls are not automatically bad, but using more weight only helps if the target muscle is still doing the work.
Whether you are doing a barbell curl or dumbbell curl, think beyond simply getting the weight to your shoulders. Keep the tension where it belongs, control the eccentric on the way down, and use a range of motion that lets you challenge the biceps without turning the movement into a full-body exercise.
Supination is another major piece of building bigger biceps. If you are using dumbbells, actively turn the palm up as you raise the weight and continue trying to supinate near the top. This helps you train one of the true functions of the biceps instead of treating every curl like nothing more than elbow flexion.
Grip position can also change what you feel. A hammer curl is a great arm exercise, but it shifts more emphasis toward the brachialis and brachioradialis because the forearm stays in a neutral position. Those muscles matter for bigger arms, but if your goal is maximum biceps development, you still need curls that allow you to aggressively supinate the forearm.
Shoulder position matters too. The long head of the biceps crosses the shoulder joint, so where your upper arm sits changes the position of the muscle. Incline dumbbell curls challenge the biceps with the arm behind the body, while other curl variations place the arm more in front of the torso. A complete biceps workout should not rely on one curl angle forever.
You also want to stop ignoring the eccentric portion of your biceps exercises. It is easy to focus entirely on curling the weight up and then let it fall back down. Instead, control the lowering portion of every rep. The negative is another opportunity to keep tension on the biceps and make the set more productive.
Progressive overload matters, but overload is only useful when you are progressively overloading the muscle you intended to train. If every increase in weight causes more hip drive, shoulder movement and swinging, you may be getting better at moving the weight without getting better at training your biceps.
This is especially important if your biceps are not growing despite plenty of arm training. Before adding more sets of curls, look at how you are performing the sets you already have. Better biceps training often comes from better execution, exercise selection, stronger supination, controlled eccentrics and keeping tension on the biceps through the rep.
The takeaway is simple: stop judging a biceps exercise only by how much weight you can curl. Judge it by how effectively you can load the biceps, maintain tension, use the functions of the muscle and progressively challenge those mechanics over time. When you clean up your curl form, the same exercises can suddenly feel completely different.
If your biceps have stopped growing, your arms look flat from the front, or you simply want to know the best way to build bigger biceps, start with the fixes shown in this video. You do not necessarily need more biceps exercises. You need to get more out of the right ones.
For a complete step-by-step workout program designed to build muscle while improving exercise technique, head to https://athleanx.com and use the program selector to find the ATHLEAN-X plan that best matches your goals.
For more videos on how to get bigger biceps, how to build bigger arms, the best biceps exercises, biceps workout mistakes, proper curl form, dumbbell curls, barbell curls, hammer curls, preacher curls, incline curls and muscle growth, subscribe to ATHLEAN-X and turn on notifications so you never miss a new video from Jeff Cavaliere. Receive SMS online on sms24.me
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