A Better Way to Bigger Biceps

By: Alwyn Cosgrove, C.S.C.S. 


Fair warning: There are no biceps curls in this workout. That may strike you as odd, considering the title. But more than likely, the exercises in this training plan are the exact ones you need to perform in order to build your biceps bigger than ever.

See, I hear lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn't their biceps. What's limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that's true for almost every slow-growing muscle group.

So use my 3-D Workout to shore up your weak spots, by strengthening the muscles that surround your joints. After 4 weeks of working your muscles from all angles, you'll find that you're stronger in nearly every upper-body exercise, including the biceps curl. And that's the foolproof formula for building more muscle.

Directions
Complete this workout 3 to 4 days a week, with a day of rest between sessions. Do the exercises in the order shown, using these guidelines.

Exercise 1 Perform straight sets, completing all your sets before moving on to exercises 2-7. Rest for the prescribed time between sets.

Exercises 2 and 3-7 Perform these exercises as a pair: Do one set of 2, rest for the prescribed time, then do exercises 3-7 and rest again. Repeat until you've completed all your sets. Treat 3-7 as a single exercise: Do the prescribed number of reps (8 to 10) for each of the five movements (Y, T, W, L, and I), and then rest.

Exercises 8 and 9 Perform these exercises as a pair: Do one set of exercise 9, rest for the prescribed amount of time, then do one set of exercise 10 and rest again. Repeat this sequence until you've completed all your sets.


Photo Credit: Beth Bischoff

Wide-Grip Barbell Deadlift


Step 1

Step 2
  1. Load the barbell and roll in against your shins. Bend over at your hips and knees and grab the bar with an overhand grip that's about twice shoulder width.
  2. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Lower the bar to the floor, keeping it as close to your body as possible.
This move works:
Core, Glutes, Hamstrings, Quadriceps, Shoulders, Upper Back
Photo Credit: Beth Bischoff

Overhead Dumbbell Reverse Lunge


Step 1

Step 2
  1. Hold a pair of dumbbells above your shoulders with your arms straight and your feet shoulder-width apart.
  2. Step backward with your right leg and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso upright. Pause, and then push yourself back up to the starting position as quickly as you can. Finish all your repetitions and then repeat the motion with your left leg.
This move works:
Chest, Glutes, Hamstrings, Quadriceps
Photo Credit: Beth Bischoff

Swiss-Ball Y Raise


Step 1

Step 2
  1. Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang down straight from your shoulders. Turn your arms so that your palms are facing each other.
  2. Raise your arms at a 30-degree angle to your body (so that they form a Y) until they're in line with your body. Pause, then slowly lower back to the starting position.
This move works:
Shoulders, Upper Back
Photo Credit: Beth Bischoff

Swiss Ball T Raise


Step 1

Step 2
  1. Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang straight down from your shoulders. Turn your arms so that your palms are facing out.
  2. Raise your arms straight out to your sides until they're in line with your body. Pause, then slowly lower back to the starting position.
This move works:
Shoulders, Upper Back
Photo Credit: Beth Bischoff

Swiss-Ball W Raise


Step 1

Step 2
  1. Grab a pair of dumbbells and lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Bend your elbows more than 90 degrees with your palms facing each other, the thumb side of your hands pointing up.
  2. Without changing the bend in your elbows, squeeze your shoulder blades together as your raise your upper arms. At the top of the movement, your arms should form a W. Pause, then slowly lower back to the starting position.

10 Minute fat blaster

This move works:
Core, Shoulders, Upper Back
Photo Credit: Beth Bischoff

Swiss-Ball L Raise


Step 1

Step 2

Step 3
  1. Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang straight down from your shoulders, your palms facing behind you.
  2. Keeping your elbows flared out, lift your upper arms as high as you can by bending your elbows and squeezing your shoulder blades together. Your upper arms should be perpendicular to your torso at the top of the move.
  3. Without changing your elbow position, rotate your upper arms up and back as far as you can. Pause, then slowly lower back to the starting position.
This move works:
Shoulders, Upper Back
Photo Credit: Beth Bischoff

Swiss-Ball I Raise


Step 1

Step 2
  1. Grab a pair of dumbbells and lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Turn your arms so that your palms are facing each other.
  2. Raise your arms straight up, so that they're in line with your body and form an I. Pause, then slowly lower back to the starting position.
This move works:
Core, Shoulders, Upper Back
Photo Credit: Beth Bischoff

Swiss-Ball Hip Raise and Leg Curl


Step 1

Step 2

Step 3
  1. Lie faceup on the floor and place your lower legs and heels on a Swiss ball.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees.
  3. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
This move works:
Abs, Core, Glutes, Hamstrings
Photo Credit: Beth Bischoff

Alternating Dumbbell Bench Press


Step 1

Step 2
  1. Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they're nearly touching. Your palms should be facing out, but turned slightly inward. Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.
  2. Without changing the angle of your hands, lower the left dumbbell to the side of your chest. Pause, then press the weight back up to the starting position as quickly as you can. Repeat the movement with your right arm and continue alternating. 
This move works:
Chest, Core, Triceps
Photo Credit: Beth Bischoff

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