Bicept building lol

[nfl43t]

ok so im 15 years 167lbs in american football and we do the simple squat, bench, row, and power clean workout,, with variations to that


however

i want bicepts.

The gym I can only go to only has dumbbells which is kinda annoying...

What excercisess can I do please help?!

I do alternating db curls, but I see extremely little gains. What bicept building excersises/ with good form could you recommend for dbs? and sets/ reps / weights etc haha

Thanks

[xnick849]

ok so im 15 years 167lbs in american football and we do the simple squat, bench, row, and power clean workout,, with variations to that


however

i want bicepts.

The gym I can only go to only has dumbbells which is kinda annoying...

What excercisess can I do please help?!

I do alternating db curls, but I see extremely little gains. What bicept building excersises/ with good form could you recommend for dbs? and sets/ reps / weights etc haha

Thanks

click on supersite up top and go to excersizes and pick biceps, that should do it

[lulzbrah]

bicept building
i want bicepts
bicepts

u bring the lulz

[Yutes]

I do 20 sets for my bicepts per day and I have nice bicepts and I always wear X-Small tops to show off my bicepts.

[Saki]

The problem is that you're typing "bicepts exercises" into all the searches you're doing.

[bigpoppi18]

american football? as if there is any other type?

inb4 soccer (****gy time sport)

[xnick849]

The problem is that you're typing "bicepts exercises" into all the searches you're doing.

lolll

[musclefreak69]

weighted chinups

[alexk26]

weighted chinups

^^^^^THIS^^^^^


btw, it's biceps, not bicepts

[ravioli96]

ugh noobs these days -_- anyway compounds over isolation any day under any circumsatance but for biceps just hit regular curls, hammers, concentrations

[NoDestroyingMe]

As it has been said, it is biceps, not bicept.

And please focus on building your whole body, and not have a specific obsession with building your biceps alone.

To start off, compounds over isolation in most cases, but if you are specifically wanting to build your biceps, you should do some isolation movements. You may be limited to only dumbbells, but there is a plethora of exercises you could do.

DB Curls, Hammer Curls, Reverse Curls (palms facing other way), seated curls, incline curls, curls down on an incline bench (substitution for preacher pad if you do not have one), concentration curls, cross the body concentration curls (standing concentration curls), spider curl sbut with dumbbells (you putyour chest on an incline bench [pretty much being in reverse on an incline bench] and doing curls. The list goes on, and sorry for the long, annoying run-on.

[amboosh]

As it has been said, it is biceps, not bicept.

And please focus on building your whole body, and not have a specific obsession with building your biceps alone.

Did you even read what he posted? He does workout full body.

[NoDestroyingMe]

Did you even read what he posted? He does workout full body.

I did read what he posted. What I meant to say is do not obsess over your biceps and not give equal attention to the rest of your body, although you are doing a FB workout. It kinda came out wrong. I just didn't want him to become muscle specific and devote only isolation exercises to the biceps when he is probably on a FB composed of purely compounds, if not all (so he has suggested).

[nfl43t]

haha thanks guys and my spelling sucks, but just hit the basics and compounds