Biceps Exercises for Bigger Muscles

10 Ways to Build Bigger Biceps

Upgrade the classic biceps curl with these smart improvements

By Adam Campbell

The Secret to Amazing Arms
1
Hand Position: Standard
2
Hand Position: Thumb Offset
3
Hand Position: Pinky Offset
4
Hand Position: Reverse
5
Hand Position: Hammer
6
Body Position: Standing
7
Body Position: Split Stance
8
Body Position: Seated
9
Body Position: Decline
10
Body Position: Incline

Hand Position: Thumb Offset

With your palms facing forward, touch the outside heads of the dumbbells with your thumbs.

The benefit: As you curl the weight, you're forcing your biceps brachii to work harder to keep your forearm rotated outward (so your palms are up).

9 secrets for bigger, stronger muscles

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	Personal Trainer for Men This program does triple duty—building muscle, burning fat, and saving you time. The plan is built on complex movements that use more muscle with every rep, so you build more lean tissue in fewer sets.