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  1. #1
    Registered User Jadedfadedisbae's Avatar
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    Best exercises for big biceps?

    What are the best exercises for big biceps?

    I have noticed that a lot of guys who lift dumbbell curls don't necessarily have bulging biceps, and other do.

    Is it just genetic? Is there a way to isolate so you can have a bulging bicep?
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  2. #2
    ᛏᚱᛊᚻ ᛇᛊᚾᚾᛊᚱ Natty99's Avatar
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    Hammer Curls 100%

    Go slow on the way down for maximum gains. Pretend it's like a cable machine on the way down. Always have tension on it.

    Go on youtube as well, don't want to neglect other parts of the muscles group in that area and achieving a muscle imbalance and having chit elbows.
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  3. #3
    Registered User BHall1991's Avatar
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    Chins are great for the biceps. Straight arm work is also great for biceps and is why gymnasts have such massive arms.
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    Registered User mchabs's Avatar
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    just fap
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  5. #5
    Cope killer nnodcvcker's Avatar
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    Originally Posted by BHall1991 View Post
    Chins are great for the biceps. Straight arm work is also great for biceps and is why gymnasts have such massive arms.
    Or is it that people with big biceps potential succeed in gymnastics just like tall people are successful in basketball
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  6. #6
    Cope killer nnodcvcker's Avatar
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    Op just do a lot of pulling. Volume is key to growth
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  7. #7
    Focus on yourself kimm4's Avatar
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    I like chin ups and hammer rope curls.
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  8. #8
    Registered User PeoplEater's Avatar
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    Cheat curls with really slow negatives
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    Originally Posted by iloveus View Post






    So cell tech?
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  11. #11
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    Thumbs up

    Originally Posted by kimm4 View Post
    I like chin ups and hammer rope curls.


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  12. #12
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    spider curls or resistance band dumbbell curls

    negatives and drop sets
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  13. #13
    Shiverin' since '92 Mr.PissShivers's Avatar
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  14. #14
    Registered User SoutheastBeast1's Avatar
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    Single arm machine preacher curls
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    Neutral grip with narrow arm position pull ups.
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  16. #16
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    Assisted bench press while saying "It's all you brah", you will get biceps in no time.
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  17. #17
    Registered Luigi xam1996's Avatar
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    as long as you get stronger over time, the exercise hardly matters. Pick a movement you like and apply progressive overload, I like standing DB more than BB when it comes to biceps but thats just me
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  18. #18
    Registered Republican Omnivium's Avatar
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    My biceps looked their best when I was doing a lot of preacher curls
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    Registered User Vindicator32000's Avatar
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    Curls. Curls. Curls.

    Which ever kind feels the most natural to you. I find Hammer Curls are the best for me but you may be different. Chin-ups are incredible too.
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  20. #20
    Might make it NLnemesis's Avatar
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    Originally Posted by xam1996 View Post
    as long as you get stronger over time, the exercise hardly matters. Pick a movement you like and apply progressive overload, I like standing DB more than BB when it comes to biceps but thats just me
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  21. #21
    It's better than prison maori-rap's Avatar
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    There are several; chin-ups (weighted if you can) hammer curls (pronate to supinate during rep) ez barbell curl.

    Indirectly, I find that deads give biceps a good burn. Also barbell rows and cable pulls.
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  22. #22
    Registered User Polaris's Avatar
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    This will probably be an unpopular opinion, but...

    I'm a huge advocate of the preacher curl machines and doing them unilaterally (one arm at a time) and unilateral cable curls. You can get a way better contraction with those exercises than with free weight stuff (not that I'm saying to neglect those).
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    Regular old bicep curls with good form applying progressive overload should do the trick
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    Registered User immune18's Avatar
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    EZ curls.
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    Originally Posted by nnodcvcker View Post
    Or is it that people with big biceps potential succeed in gymnastics just like tall people are successful in basketball
    Height is far more genetic than bicep size. Plus they dont train for muscular development and have better arm development than bodybuilders who train exclusively for that.
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    Platinum Account GerbilFarmer's Avatar
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    Tricep extensions
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    Barbell curls, hammer curls, BFR finisher...
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    Registered User leoric1997's Avatar
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    Lol at all the people saying rows and pullups

    good luck building big biceps by only doing those if you don't have great genetics
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    Originally Posted by nnodcvcker View Post
    Or is it that people with big biceps potential succeed in gymnastics just like tall people are successful in basketball
    Guys that excel in gymnastics have been training since 13 also. Lifting/training when nat test really kicks in is huge.
    I get a tax deduction just by hanging out here

    More reps, no texts
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