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Why Aren’t Your Biceps Growing?

Learn How To Blast The ENTIRE Bicep For Maximum Growth!

Posted by OlympusIron - December 2nd, 2013

The ever allusive bicep. The literal peak of the world's physique aspirations, but why doesn't everyone have huge biceps?

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Walking into a gym one is almost expected to see people curling, so much that the term “Curl Bro” was coined for the gym goer who only trains biceps. The odd thing about this person is that normally they don’t have big biceps. This is usually due to a mixture of bad form and a lack of understanding of the muscular structure of the bicep.

Just like any other muscle, bicep exercises must use full range of motion to be effective. Most bad form on these exercises happens when a person doesn’t let the bicep fully lengthen. This means letting the weight fully stretch the muscle on the eccentric movement of the exercise. Also, a focus on keeping your elbows stationary while curling is commonly overlooked by these “Curl Bros.” If the elbows are moving, chances are you are not lifting with your biceps, but rather a mixture of momentum and your back. Granted, cheat curls are acceptable and necessary in order to really blast your biceps, but they should be done at the end of your rep range and not as a start to a set.

Another problem that arises in the pursuit of the pumped peaks is the fact that most don’t understand how the muscles are structured in the biceps.

Most will tend to perform exercises with a focus on the biceps brachii, this consists of your dumbbell curls and wide-grip preacher curls. There is nothing wrong with these exercises, but in order to complete a big bicep one must train the brachialis as well. This can be done by performing hammer curls or close-grip curl exercises.

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Next time you step into the gym on arm day, a high holy day of iron, make sure you have a plan to hit your entire bicep for ultimate growth and shirt splitting biceps!

Listed below is an example of a well-rounded bicep routine.

E-Z Curl Bar Close-Grip Curls (Standing)

  • 4 sets of 8 - 12 reps

Alternating Seated Dumbbell Curls

  • 3 sets of 8 - 12 reps

  • The first set is a drop-set (3 drops, each dropping by half of the previous weight)

Pinwheel Hammer Curls

  • 3 sets of 8 - 12 reps

  • The first set is a drop-set (3 drops, each dropping by half of the previous weight)

Stay big Nation and like always Train Like a God!

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For years I have tried and practised many bicep exercises and while I lack in mass, in my opinion, I feel that I make up for that...


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The title of this article is like the title to my lifting career. In my case however, it's much related to genetics.

Scott_Herman  Edit  Delete  Close

yeah man, genetics determine the shape!  All we can do is hope! haha


Good stuff @olympusiron !!

AnabolicAliens  Edit  Delete  Close

I will definitely write a few articles over my break!


So true @olympusiron, most people think its all about the dumbbell curl, they don't realize you need to work the biceps from several different angles to grow! #HTH


Sweet article!




Extremely helpful. Thanks, Scott!

Very nice and usefull article man!
Very interesting article Bobby! Thanks for sharing it!
Nice article mate! I definitely prefer pinwheel curls to the standard hammer curls. Have you read my bit in the forums about bicep growth, would be interested to hear your opinion on it...