One of the secrets to get big biceps and truly wide arms is to train all the muscle groups that exist in this body region. When we mention biceps, we are referring to at least 4 muscle groups that work to give movement to the arms. Therefore, when training, it is no use focusing only on direct curls.

These 4 essential exercises are capable of helping you grow all the right muscles to get round and big biceps.

Circle Curls: This exercise involves moving a dumbbell in a circular motion while performing a bicep curl, engaging both the biceps and forearms to enhance muscle coordination and strength.

Drag Curls: By keeping the dumbbell close to the body and pulling the elbows back during the curl, drag curls minimize shoulder involvement, placing greater emphasis on the biceps, particularly targeting the long head for increased peak development.

Arnold Press: Developed by Arnold Schwarzenegger, this shoulder exercise combines a dumbbell press with rotation, effectively working all three heads of the deltoid muscles (anterior, medial, and posterior) for comprehensive shoulder development.

Tricep Dips: A bodyweight exercise that primarily targets the triceps, especially the long head, by placing it in a shortened position at the shoulder. It also engages the chest and anterior deltoids, promoting upper body strength and muscle endurance.

Muscle and Motion

The appearance of big biceps depends on exercising the inner and outer parts of the arm, both with shrinking and stretching movements. That’s what we’re looking for with these 4 essential exercises to give you truly rounded biceps.

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Workout breakdown

00:00 Circle Curls 00:54 Rest 01:12 Drag Curls 01:59 Rest 02:17 Arnold Press 03:05 Rest 03:23 Tricep Dips 04:05 Rest 04:32 Circle Curls 05:19 Rest 05:38 Drag Curls 06:19 Rest 06:37 Arnold Press 07:19 Rest 07:38 Tricep Dips