Men's Fitness Online

Bigger guns: You need only three exercises to fill out your sleeves.

Revamping your bicep routine for maximum growth? You’re in the right place. Forget mindlessly cranking out endless curls – we’re about to refine your approach with a streamlined, efficient plan that guarantees gains in just weeks.

Triple Threat Biceps Blast

Why It Works:
This workout is engineered to target your biceps from all angles, ensuring comprehensive growth. We’re hitting them with hammer curls for a neutral grip, cable curls for a supinated grip, and reverse curls for a pronated grip. This trio ensures full range engagement, from stretch to contraction, eliminating any gaps in your gains and maximizing efficiency.

Step 1: Fat-grip Hammer Curl

Sets: 3
Reps: 10–12
Rest: 60 seconds

Wrap a towel around the handles of your dumbbells or use Fat Gripz to increase grip thickness. Hold the weights with your palms facing inward and curl them up towards your shoulders.

Step 2: Behind-the-Back Cable Curl

Sets: 3
Reps: 10–12
Rest: 60 seconds

Attach a D-handle to the low pulley of a cable crossover machine. Step forward a few paces to create tension and curl the handles towards your shoulders without swinging your elbows forward.

Step 3: EZ-bar Reverse Preacher Curl

Sets: 2
Reps: 8–10
Rest: 60 seconds

Grab an EZ-curl bar with an overhand grip and sit at a preacher’s bench. Ensure your armpits touch the top of the bench. Lean back slightly as you lower the bar, keeping a slight bend in your elbows. Focus on a slow descent, taking three seconds per rep, and engage your triceps at the bottom of the movement.

Key Tips:

• Maintain stable wrists throughout each exercise to maximize bicep activation and prevent injury.
• Focus on quality over quantity. Control your movements and prioritize proper form over heavier weights.
• Incorporate this routine into your upper-body workout once a week for optimal results.

With this targeted approach, you’ll sculpt those guns into cannons quickly. Get ready to flex those gains!