(For a full-body metabolic workout that builds muscle and incinerates fat, check out Speed Shred, the new DVD series from Men’s Health!). We may earn a commission through links on our site. Start at the top position of a chin-up. Watch the video below to see how to do a chinup with perfect form. Download our new wallpaper - http://www.bit.ly/wallpapercaGet Bigger Arms Now - /body-design-tool?utm_source=youtube\u0026utm_medium=social\u0026utm_campaign=Build%20Bigger%20Biceps%20Without%20Curls%20-%20description\u0026utm_term=description\u0026utm_content=Build%20Bigger%20Biceps%20Without%20Curls%20-%20description Most people think you have to do dumbbell or barbell curls in order to build bigger biceps. Endless curls won't get you the bulging, sculpted arms you want—but this plan will. 1) Weighted Chinups, 6 reps Take 3 seconds to lower your body and 1 second to pull yourself up. Building Big Biceps Growing bigger arms is a process that must be preceded by a focus on total body strength and development. When your hands are pulling down from above your head, your brachialis takes most of the load. And there’s a reason for that: Lifting heavy loads for many sets increases the size of muscle fibers to better handle the load the next time. Instead of pulling yourself up and down, the movement is back and forth. If you want bigger guns, you’re probably already doing plenty of curls. Grasp the handles with your palms facing each other. Our product picks are editor-tested, expert-approved. Lee Boyce is a trainer and fitness writer based in Toronto, Canada. Biceps curls, dumbbell curls, Zottman curls, ... Supersize Your Biceps—Without a Single Curl. You’ll never get that if you keep curling the same 20-pound weights. Here’s where curls come up short: The biceps have two heads, and strict curls hit the long head more effectively than the short head. Contact him on his website (www.leeboycetraining.com) and follow him on Twitter @coachleeboyce and Facebook. That added weight is key: “You can’t do a weighted chinup with 90 pounds hanging off your waist with little arms,” Kawamoto says. Why aren’t your sleeves digging marks into your bulging arms yet? Functional Bicep Strength Without the Curls. Without moving your torso, pull the bar to your chest, keeping your elbows close to your body. Take 1 second to pull the weight and 3 seconds to return it to the starting position. You need to be be powerful, explosive, and perform functional movements.The first exercise is headbangers. “Which is more likely to make your biceps grow, a few sets of isolation dumbbell curls that limits you to 30 or 40 pounds, or a seated row which allows you to use upwards of 100 pounds?” says Tony Gentilcore, strength and conditioning coach from Boston, Massachusetts, and co-owner of Cressey Performance. Grab shoulder width apart, bend your knees slightly, and bring your forehead to the bar. You’re ready for weighted chinups if you can perform 12 with your body weight. “With row variations, the biceps are in the direct line of pull, and you'll build a massive backside, which never hurts.”. Set a bar about waist height. Blast Every Part of Your Biceps With This Series, This Exercise Is Better For Your Biceps Than a Regular Curl, Build Sleeve-Popping Biceps With This Spider Curl. Keep your back flat and pull your shoulders back as you pull the bar toward your torso. From Collegiate football to the owner of multiple online businesses... welcome to my hustle!WANT TO SEND ME SOMETHING?1515 7TH ST., #381. I am here to show you how to build real strength without weights!If you want powerful biceps, you have to train a different way. This means more gains!If you have specific goals you want to accomplish, go here /body-design-tool?utm_source=youtube\u0026utm_medium=social\u0026utm_campaign=Build%20Bigger%20Biceps%20Without%20Curls%20-%20description\u0026utm_term=description\u0026utm_content=Build%20Bigger%20Biceps%20Without%20Curls%20-%20descriptionSUBSCRIBE to my channel! Extend your arms out and away from you then quickly pull yourself back towards the bar. Overhead pulling exercises—like pullups, chinups, and V-grip pulldowns—are some of the best ways to build your brachialis, says Jon-Erik Kawamoto, C.S.C.S., a personal trainer from St. John’s, Canada. “Even my MLB and NBA athletes curl 40 pounds for 10 reps, but can do the same amount of pullups with a 35-pound weight strapped to their waist,” says Todd Durkin, C.S.C.S., trainer to Drew Brees and author of the IMPACT! Body Plan. http://bit.ly/AbWorkoutsBMFollow Me: Instagram: https://www.instagram.com/thebmeyers/Twitter: https://twitter.com/thebmeyersSnapchat: https://www.snapchat.com/add/bmeyerswrFacebook: http://www.facebook.com/brendanmeyers...GET FIT WITH ME!Join the 60 Day BodyEvo Challenge - https://vip.calaesthetics.co/contest-...My Personalized Program - http://www.GoBodyEvo.comWant to build your own online coaching, supplement, apparel, or workout program business? This exercise can also be done with a pronated or neutral grip. The following moves recruit tons of muscle fibers and allow you to lift more weight—the keys to seeing your arms swell. Endless curls won't get you the bulging, sculpted arms you want—but this plan will. Biceps curls, dumbbell curls, Zottman curls, concentration curls—the list goes on. The secret to that coveted “peak” every guy (and woman) loves is the brachialis, a large muscle that lies deep underneath the biceps. Do each exercise back-to-back, rest for 2 to 3 minutes, and complete four total rounds. http://bit.ly/subBMGet in the best shape of your life with this Ab Workout playlist! Each variation will not only work your biceps, but also engage your lats, rhomboids, and traps. You may be able to find more information about this and similar content at piano.io, A Calisthenics Athlete's Guide to Getting Shredded, Watch Rich Froning Skydive With the U.S. Army, 5 Common Pushup Mistakes to Avoid in Your Workouts, This Woman’s Dad Built Her a Peloton Studio, Aaron Yoder Breaks Own Backwards Mile World Record, This Woman Trained Like Lara Croft for 45 Days, These Exercises Will Help You Build Core Strength. Sit at the station with your torso nearly upright and your arms straight. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 6-13 reps will build size, and 1-5 reps builds strength. A well-developed brachialis pops up the middle of the arm. Plus, you’re able to lift much more weight with a chinup than you would with a curl. Grasp a V-bar with your palms facing each other. 2) V-Grip Pulldowns, 12 reps Hook up a V-grip attachment to the lat pulldown station. To add weight, secure a plate to a weight belt, or use a weighted vest. My name is Brendan Meyers, B.S. My YouTube career started in early 2012 and I have been transforming lives ever since! While they will undoubtedly build some size, in the case of your biceps the curl is far from essential. SANTA MONICA, CA 90401Build Bigger Biceps WITHOUT Curls | Brendan Meyershttps://www.youtube.com/watch?v=i7mPUXYryCMBrendan Meyershttps://www.youtube.com/user/leftyjrpro When looking to build bigger guns, you should acknowledge that the tricep takes up two thirds of your upper arm. How to build bigger biceps without doing a single bicep curl. To make it harder you can do single arm curls.Try these two exercises out. As a personal trainer and sports coach based in Toronto, Canada, plenty of my clients have asked me the same question.