Advanced Exercises to Pump Up Your Biceps

Learning basic moves for biceps is essential when you're just starting out, but the basics alone won't work forever. Advancing your exercise knowledge can help you with everything from warming up to smashing PRs. If bigger biceps are your goal, use these advanced exercises to accelerate your upper-arm growth.

Advanced Biceps Workout

1

Zottman Curl

2-3 sets, 10-12 reps

2

Barbell Curl

Note: use Thick Grips

3 sets, 12, 10, 8 reps (drop sets)

3

Superset

Incline Dumbbell Curl

3 sets, 12, 10, 8 reps

Hammer Curls

3 sets, 12, 10, 8 reps

4

Standing Biceps Cable Curl

3 sets, 21 reps

Technique Tips

Zottman Curl

The Zottman curl is a great warm-up exercise to pre-exhaust the biceps. This exercise helps you warm up all parts of the biceps, as well as the brachialis, forearms, and elbows.

There's no need to go excessively heavy here. Take your time with each rep and use lighter weight. Use this exercise to help you feel the biceps...

Source: Advanced Exercises to Pump Up Your Biceps