Category: biceps

Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms. To build big biceps, you need to add in some neutral-grip exercises. A neutral grip (thumbs up, palms facing one another) will hammer the …

Compound Set Combo Curls

Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls. Building a set of solid arms doesn’t always have to be a time drain in the gym. Instead of …