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

Body Position: Seated

Sit tall on a bench or Swiss ball.

The benefit: Better form. Performing the exercise while seated may make you less likely to rock your torso back and forth ("cheat") as you curl the weight.

Two workouts in one

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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.