7 Best Biceps Exercises for Bigger Arms (science-based)

It’s no secret that the biceps are the ‘beach muscle’ that every guy wants to build. But proper biceps training isn’t as simple as banging out a few sets of curls.

Although you may experience some results from focusing on heavy pulling movements and adding a few sets of dumbbell curls to the end of your workout, you will eventually have to take a more strategic approach in order to continue seeing growth.

The reason is that, as you become more advanced, your biceps may require a different stimulus, particularly due to their more complex anatomy and biomechanics. And in order to train the biceps most optimally, it’s critical that you understand what muscles are involved and what functions they’re responsible for.

That’s why in this video we go over the basic anatomy of the biceps and their functions, as well as 7 must-do biceps exercises for bigger arms.

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References

1. https://pubmed.ncbi.nlm.nih.gov/22027847/
2. https://pubmed.ncbi.nlm.nih.gov/18356480/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555617/
4. https://www.frontiersin.org/articles/10.3389/fphys.2015.00215/full
5. https://journals.sagepub.com/doi/abs/10.2466/pms.2002.94.3.723

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