Is there a more satisfying feeling when lifting weights than a fully engaged biceps during a curl? If you find it, let us know. In the meantime, we still look forward to the day of the arm when the cherry is on a training split.
Here are five tips on how to make an already good arm day even better. These approaches and exercises help you achieve more size, detail and proportional development than you ever thought possible.
Tip # 1: Get Familiarized with Perfect Biceps Training
Maximizing your biceps development requires more than a few curls per week to attend one of your regular workouts. You should be more strategic by taking advantage of the crucial difference between biceps and your larger body parts.
"Like calves, biceps are a slowly twitching, red muscle fiber-dominated body part," says MuscleTech athlete Fabian Petrina. "They recover faster, which is why I recommend exercising the biceps twice a week: once with the back, once with the shoulders and triceps."
The Biceps Complex actually consists of four different areas. Dedicate each workout to each serving. To cover each area with simple gripping changes in your curls:
- Biceps brachii short head: Wide grip
- Biceps brachii long head: Narrow grip
- Brachialis: Neutral grip (palm)  Brachioradialis: Pronated Grip
Tip 2: Bash the Brachialis
The first thought of the biceps is all about the summit and the higher the better. This is a function of your genetics (thank your parents, either sincere or sarcastic) and the development of the above long head of biceps brachii.
That is, you can also build the brachialis, the muscle that runs under the biceps brechii. This gives the upper arm a little more girth and a higher platform on which the summit can stand. The brachialis is best activated when you rotate your palms against each other. The Cross Body Hammer curl and the Cable Rope curl are two movements using this neutral grip.
Tip # 3: Move Your Lifts
Positioning the elbows at different locations relative to your body also changes the stimulus. With most curls, your elbows are at your sides. This is a solid position for biceps, but you can emphasize the short or the long head by moving your elbows in front of or behind your body.
For example, if you move a dumbbell with a tilted dumbbell, your elbows will be left behind and the elbow will leave behind a long head of the biceps brachii in an extended position. This leads to a stronger contraction. You can also do this stretch during a drag curve so that your elbows slide behind your back as you lift the bar.
On the other side of the preacher's curve are the elbows in front of your body. This emphasizes the short head. You can further promote the activation of the short head by performing a wide-grip movement, such as EZ curls that hold the outside angle, or a simple wide-handled dumbbell preacher curl.
Tip # 4: Ditch Your Doubts About Machines
Big arms are built with foundations: tight-grip bench presses, skull breakers, standing curls, and the like. The old view of machines that are inferior to the dumbbell and dumbbell classics should, however, be stowed away with your Zubaz and rag tops, to never again see the light of day. Machines have been a long way from uncomfortable ranges of motion and shaky constructions.
Due to the leverage and tight range of motion of machines, you can generally handle a bit more weight than you would with a similar free-weight version. While this does not outlive the idea of using extra muscle groups to stabilize your body like a barbell or dumbbell exercise, it provides an additional stimulus for your workout. A complete biceps workout should include both types of movement. Above all, you should make use of the preacher curl machine.
The preacher machine takes the same preconditions as barbell and dumbbell preacher curls, adding the fixed range of motion and ease of a machine. It's perfect for a Dropset Finisher at the end of the workout, but also does an anchor move with higher weight and lower reposition near the front end of a biceps routine.
Tip 5: Pairing for Maximum Pump
Supersetting exercises for biceps and triceps are a popular method of attacking a day on the arm. If you switch back and forth between these two complementary body parts, you will draw more blood into the upper arm to improve the pump. Resting the triceps when the biceps are working, and vice versa, shortens the waiting time as you recover for the next set, increasing your intensity.
Here is an example routine that you can try. Move between the exercises as fast as possible (no pause) and rest only between 30-60 seconds between supersets.