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BIG BICEPS IN JUST 12 WEEKS

Shirt stretching, super-hero arms will never go out of style. Aidan Bricker has five battle-tested bicep tips to pump up your arms and build bigger biceps Keeping your arm pressed against the inside of your thigh, curl the weight up

until it is in line with your shoulder.

Arabic العربية

Second perhaps only to a set of ripped abs, biceps are the muscle group that men want to develop the most.

They are visible in almost any outfit and from all angles - and can make a big difference to the overall look of your physique. Regardless of whether other areas of your body need work, a t-shirt stretching set of biceps will make your physique stand out.

To properly develop your biceps, you need to train 'smart', as well as hard.

Throwing heavyweights around might be good for your ego, but it isn't optimal if the size is what you are after.

THE EXERCISES

Add these following moves into your training plan, to add inches onto your arms in no time:

CONCENTRATION CURLS

This is a very simple move that allows you to isolate one arm at a time. It makes a great choice for those of you who might train on your own, as you can perform forced reps by using your free arm to assist you.


1- Sit on a bench and lean over holding

a dumbbell in one hand, your palms

facing away from you.


2- Keeping your arm pressed against the

inside of your thigh, curl the weight up

until it is in line with your shoulder.


3- Slowly lower the weight to the

beginning. Repeat for reps.


4- Switch sides and repeat

for the other arm.



INCLINE DUMBBELL CURL

This is one of the best moves to help you develop an impressive bicep 'peak'. For optimal results, keep the incline of the bench fairly low - around 30 degrees or less. This will recruit the long head of the biceps to a greater extent, helping you to build the impressive peak that you are after.

1- Lie back on an incline bench holding a dumbbell in each hand, with your arms straight and your palms facing away from you.


2- Without lifting your head off the bench, curl both dumbbells up until they are in line with the top of your chest.


3- Slowly lower the dumbbells to the starting point.

Repeat for reps.

EZ BAR CURL

One of the best moves for overall bicep mass, the EZ bar curl puts less stress. your wrists than a traditional barbell cur but still allows you to lift heavy.

1- With straight arms, hold an EZ curl bar below your waist with a shoulder-width grip and your palms facing away from you.


2- Keeping your elbows tucked in and without using momentum, curl the ba up until it is in line with the top of your chest.


3- Slowly lower the weight to the starting point.

Repeat for reps.

EZ BAR PREACHER CURL

This move helps to build the inner head of your bicep, adding thickness and width to your arm.

1- Sit on a preacher bench holding an EZ bar with a shoulder-width grip.


2- Keeping your chest pressed into the bench and without using momentum, curl the bar up towards you until it is in line with your face.


3- Slowly lower the bar until your arms are straight and your triceps are flexed.

Repeat for reps.

ZOTTMAN CURLS

This old school move makes a great choice for the end of your workout.

Incorporating elements of both the standard dumbbell curl and the reverse curl, Zottman curls hit your biceps hard on the way up, and your forearms hard on the way down.

1- Stand with your arms straight and by your side, holding a dumbbell in each hand with

your palms facing forwards


2- Curl both dumbbells up and as you do so, rotate your forearms so that your palms are facing away from you at the top of the movement.


3- Slowly lower the dumbbells and rotate your forearms back so that your palms are facing away from you again.

Repeat for reps.

12 WEEK WORKOUT PLAN

Here is a sample workout plan to help you build a pair of thick and well-shaped biceps. Going heavy in the first few weeks will improve your strength, allowing you to lift more when you increase the reps towards the end of the plan. Using a variety of moves will help to work your biceps from different angles, stimulating more muscle fibers and resulting in accelerated gains.


WEEKS 1-4

1- EZ Bar Curl: 4 sets of 4-6 reps

2- Incline Dumbbell Curl: 4 sets of 4-6 reps.

3- Concentration Curl 2 sets of 6-8 reps.



WEEKS 5-8

1- Incline Dumbbell Curl: 4 sets of 8-10 reps.

2- EZ Bar Preacher Curl: 3 sets of 8-10 reps

3- Concentration Curl: 2 sets of 10-12 reps


WEEKS 9-12

1- EZ Bar Curl: 4 sets of 10-12 reps

2- IEZ Bar Preacher Curl: 3 sets of 10-12 reps

3- Zottman Curl2 sets of 12-15 reps

Workout modeled by Ahmed Al Refaaey at Oxygen Gym

Follow Ahmed on Instagram @q8_attractive

Photography by Fahad Bassam Al Bassam