Supersize Your Biceps - Without a Single Curl

This is another point of view to supersize your biceps, posted on www.askmen.com by Lee Boyce.

Endless curls won't get you the bulging, sculpted arms you want—but this plan will

By Lee Boyce, Posted Date: February 18, 2013

If you want bigger guns, you’re probably already doing plenty of curls. Biceps curls, dumbbell curls, Zottman curls, concentration curls—the list goes on. Why aren’t your sleeves digging marks into your bulging arms yet?

As a personal trainer and sports coach based in Toronto, Canada, plenty of my clients have asked me the same question.

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. What many may think are indirect methods to hit the guns—like pullups—can actually have much more effect than meets the eye. The following moves recruit tons of muscle fibers and allow you to lift more weight—the keys to seeing your arms swell.

Secret Bicep Strategy #1: Pull from Above

The secret to that coveted “peak” every guy (and woman) loves is the brachialis, a large muscle that lies deep underneath the biceps. A well-developed brachialis pops up the middle of the arm. 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. When your hands are pulling down from above your head, your brachialis takes most of the load.

Plus, you’re able to lift much more weight with a chinup than you would with a curl. “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.

That added weight is key: “You can’t do a weighted chinup with 90 pounds hanging off your waist with little arms,” Kawamoto says. 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. You’ll never get that if you keep curling the same 20-pound weights. You’re ready for weighted chinups if you can perform 12 with your body weight.

Secret Bicep Strategy #2: Row—A Lot

Many people consider the seated row an exercise for the back and shoulders, but the neutral grip (where your palms face each other) is a great way to trigger growth in the biceps and brachialis. “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. “With row variations, the biceps are in the direct line of pull, and you'll build a massive backside, which never hurts.”

The Curl-Free Biceps Workout

This workout combines pulling movements with grip variety and a bit of directional change to hit every area of your arms. Do each exercise back-to-back, rest for 2 to 3 minutes, and complete four total rounds.

1) Weighted Chinups, 6 reps

Take 3 seconds to lower your body and 1 second to pull yourself up. To add weight, secure a plate to a weight belt, or use a weighted vest.

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2) V-Grip Pulldowns, 12 reps 

Hook up a V-grip attachment to the lat pulldown station. Sit at the station with your torso nearly upright and your arms straight. Grasp the handles with your palms facing each other. 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.

3) Seated Rows, 25 reps
Sit at a seated cable row station with your feet on the platform and your knees slightly bent. Grasp a V-bar with your palms facing each other. Keep your back flat and pull your shoulders back as you pull the bar toward your torso.


Lee Boyce is a trainer and fitness writer based in Toronto, Canada. He works with clients for strength, size, conditioning, and sport performance and is regularly featured on TV media as a fitness expert. Contact him on his website (www.leeboycetraining.com) and follow him on Twitter @coachleeboyce and Facebook.

Source: www.askmen.com