3. Reverse Barbell Preacher Bicep Curls – 3 Sets, 12 Reps
Most people overlook their forearms while training their biceps. If you have jacked forearms, it’ll make your biceps look bigger as well. Your joints remain the same size even if you lift weights. Building bigger biceps and forearms will make your arms look huge.
This exercise will work on your forearms and the length of your biceps. Hold a barbell with an overhand grip with your thumbs over the barbell. It’ll be harder to perform a curl with the thumb over the barbell as compared to the thumb around it. Choose your weights accordingly.
4. T-Curls – 3 Sets, 12 Reps
T-Curls will make your biceps work like only a few other exercises can. If you’re looking to develop your inner biceps, this is the perfect exercise for you. You’ll have no idea where to put your arms after you do this exercise.
Place an incline bench at 70-degrees and hold the dumbbells you’d choose while performing preacher curls. Perform alternate dumbbell hammer curls while forming a ‘T’ with your arms. For this, lock out your elbows to your sides and pin them there.
5. Double Bicep / High Cable Curls – 3 Sets, 15 Reps
This exercise is a great biceps finisher. If you’re fond of hitting the front double biceps pose, you better get good at this exercise. This exercise will help you shape your biceps for this pose. Double bicep cable curls work on the peak of your biceps.
Stand in the middle of the cable machine and hold onto the handlebars. Your arms should be parallel to the floor and your elbows should be locked in one place throughout the exercise. You shouldn’t use momentum or swing your arms while performing this exercise.