Content

• To step
• Method 1 of 3: Perfecting Spider Curls
• Method 2 of 3: Train both biceps heads
• Method 3 of 3: Strengthen your brachialis
• Tips
• Warnings

Many people who are going to do weight training or strength training want bigger, stronger biceps. The biceps is a two-headed muscle. To get the size and shape you want, you need to train both heads. You also need to train the brachialis muscle, which runs along the outside of the upper arm. A strong brachialis muscle will cause the heads of your biceps to enlarge. Spider curls are a great exercise for the biceps because they work all parts of the muscle group.

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Method 1 of 3: Perfecting Spider Curls

1. Find the right equipment. You will usually have to use a gym if you want to do spider curls. Some gyms have spider curl benches, but if this is not the case with yours, you can also use a preacher curl bench.
   • Find a preacher curl bench that has soft armrests on both sides. If you train at home, you may be able to add a preacher curl or spider curl bench to your home gym. A used bench should be relatively inexpensive, or look for equipment that will allow you to train in the same way as on a preacher curl or spider curl bench.
   • This exercise is usually done with a barbell instead of dumbbells.
   • You can also use a Swiss ball - an elastic ball of air, also known as a "balance ball", "exercise ball" "stability ball" or "Pezzi" ball. You will need a large one and can then lean your chest over it, armpits over the top and arms on either side of the ball.
2. Set your weights. Choose the weight you want to lift before getting into the correct position for the exercise. You will keep the barbell on the side of the preacher bench where you would normally sit if you were doing preacher curls.
   • You can also use dumbbells for this exercise instead of a barbell. Make sure you place the dumbbells firmly on the seat where you can get into the correct position without them falling off.
   • Use a thicker bar to activate your muscles more. If you have a thicker bar, you can also wrap a towel around the bar. You may have to lift a little less weight first if you train with a thicker bar.
3. Lean over the bench. Once your weight is stable, go to the front of the preacher bench and lean against it at a 45 degree angle. You lean your chest against that part of the couch that your arms would otherwise rest on if you were doing preacher curls.
   • Rest your upper arms over the back of the preacher bench so you can grab the weights with your arms fully extended.
4. Choose your grip. The way you place your hands affects which part of your biceps is used the most. By moving your hands closer, you put the outer head of your biceps to work. The further apart your hands are, the more the inner head of your biceps will be exercised.
   • Try experimenting with the first set with your hands closer together and the next set with your hands further apart to train both heads of the biceps.
5. Lift the bar. Keep your shoulders down and pulled back and lift the bar towards your shoulders in a slow, controlled motion as you exhale. Do only three-quarters of the movement up so that you have tension on your muscles all the time.
6. Lower the bar back to the starting point. As you inhale, relax your elbows to allow the bar to return to the starting position in a slow and controlled motion. Stop before you reach the lowest point so that you only travel three quarters of the way. That way you keep consistent tension on your biceps muscles.
7. Do 10 to 20 reps. Work your way up to a set of spider curls with 10 to 20 reps, and try doing two or three sets. If the exercise gets too easy, use heavier weights instead of adding extra sets.
   • If you want to build bigger biceps, gradual overload is important. Keep track of how much weight you lift and increase it gradually, about every week.

Method 2 of 3: Train both biceps heads

1. Start with the barbell curls for the biceps. Barbell curls may be one of the simplest exercises for your biceps, but also one of the most effective. If you don't have a barbell, you can also do this exercise with dumbbells.
   • To do standing barbell bicep curls, stand with your feet about shoulder width apart and bend your knees slightly with your back straight. Hold the barbell with the palms facing out and the elbows straight. Bring the bar to your chest keeping your upper arms still, and return to the starting position with a slow, controlled motion.
   • You can also do this exercise while sitting, either with a barbell or dumbbells. Make sure both feet are firmly on the floor and your back stays straight.
2. Add incline dumbbell curls to it. Incline dumbbell curls limit the movement of your back, causing your biceps to be tackled even more in isolation, unlike regular dumbbell curls. You may need to use a lower weight for this exercise than for the regular bicep curls.
   • Lie on an incline training bench with your feet flat on the floor. Hold the dumbbells with your arms down on both sides. Rotate your arms so that your palms are facing forward.
   • As you exhale, raise the weights with only your forearms allowed to move. Keep your upper arms as still as possible. Then lower the weight with a slow, controlled motion as you inhale.
   • Do 1-3 sets of 10-20 reps. You can move both arms at the same time or alternately.
3. Focus on the inner head with the Scott curls. For Scott curls you need a preacher bench. Sit on the couch and lean against the side that is tilted. Rest your armpits on the pads so that your chest supports all the weight. This angle prevents you from building up momentum in your hips and core, thereby taking over some of the work of the biceps.
   • You can do these curls with barbells or dumbbells. Keep your hands close together, palms out, and bring the weight to your shoulder.
   • Pause at the top, then lower the weight again in a slow, controlled motion to complete one rep. Do 1-3 sets of three 10-20 reps.
4. Improve your balance with cable curls. If you work out in a gym where they have a cable machine, you can do standing bicep cable curls to target all of the stabilizing muscles that surround the biceps.
   • Stand in front of a cable machine and grasp the ends of the cables with your palms facing each other. Lean back slightly with your back straight and your shoulders horizontal. Bend your knees slightly.
   • Exhale as you bring the cable to your chest, making sure to move only your forearm. Then lower the cable back to the starting position in front of your hips. Do 1-3 sets of 10-20 reps.
   • You can also use dumbbells or "rope handles" to get the same (or even better) results than with the cable machine. Keep these options in mind, as your gym may not have two cables side by side for training (allowing your arms to move completely freely).
5. Practice chin-ups. Curls can improve your muscle tone and definition, as well as build muscle mass, but chin-ups are a functional move that makes your biceps much stronger. This exercise also trains your entire upper body.
   • You can make this exercise heavier with a weighted belt or vest to train progressively, once you are strong enough.
6. Exhaust your biceps with concentration curls. Concentration curls are a great exercise to round out your biceps training as you can use them to exhaust the entire muscle group.
   • Do concentration curls while sitting to target only the biceps. Sit on the edge of an exercise bench with your feet flat on the floor and your knees bent at right angles. Lean forward and clamp your right elbow against your inner thigh. Hold a dumbbell with your arm fully extended and your palm facing the other leg.
   • Exhale as you bring the weight to your shoulder, then slowly and steadily lower the weight as you inhale. Do 10-20 reps of this exercise, then switch arms.

Method 3 of 3: Strengthen your brachialis

1. Do hammer curls. Hammer curls focus entirely on the brachialis. Strengthening these muscles will support and elevate your biceps so that your biceps will bulge and become more defined.
   • Stand or sit with your arms at your sides. Grasp the dumbbells with the palms facing each other so that the part with the weights is above and below your hands.
   • Hold the weights with your elbows at right angles to your sides. Bring them to your shoulder, then lower them back in a slow, controlled motion. Do 1-3 sets of 10-20 reps.
2. Add seated alternating dumbbell curls to your workout. Seated alternating dumbbell curls work the full length of this muscle group, including both heads of the biceps and your brachialis. Alternating training of both arms gives this exercise a nice rhythm.
   • Sit on a bench with your feet flat on the floor and your knees at a 90 degree angle. Keep your back straight and your shoulders horizontal. Hold a dumbbell on each side, palms facing each other.
   • Exhale as you bring the weight in your right hand to your chest and exhale as you lower it in a slow, controlled motion. Immediately raise the weight in your left hand as you inhale, and exhale as you lower the weight to complete the rep. Do 1-3 sets of 10-20 reps.
3. Convert dumbbell curls into Zottman curls. Zottman curls put the focus more on your brachialis, especially while lowering the weight. Do the dumbbell curls as usual, but rotate the dumbbells as you lower yourself so that your palms are facing down.
   • From the starting position, rotate the dumbbells again so that your palms face up before raising the weight. Do 1-3 sets of 10-20 reps.
4. Do drag curls on a Smith machine. If your gym has a Smith machine, you can use it to strengthen both your brachialis and biceps with drag curls. Start by standing inside the machine with your chest out and your shoulders back, keeping the bar in front of your thighs.
   • Move your elbows back to move the bar towards your upper abs and drag the bar up towards your torso until your biceps are fully contracted. Lower the bar again to complete the repetition. Do 1-3 sets of 10-20 reps.
5. Use close-grip chin-ups to target your brachialis. If you were already doing chin-ups as a functional exercise to strengthen your biceps, you can target your brachialis by simply changing the grip.
   • Hang from the bar with your hands close together and an underhand grip. As you pull yourself up on the bar, keep your elbows pressed tight against your sides.
   • When your chin is under the bar, pause before lowering yourself again in a slow, controlled motion until you are hanging with your arms straight again.
   • You can do chin-ups in sets or at intervals of as many chin-ups as you can in 30 seconds, or a minute.

Tips

• The biceps and triceps are opposite muscle groups and must remain in balance. For best performance and to avoid injury, you should also train your triceps.
• You also need a strong back, chest, and shoulders to train your biceps safely.

Warnings

• Over-stressing your biceps - and ignoring other muscle groups - can lead to joint problems over time. Balanced training is the key to a strong body.