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Franklin Antoian
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1 of SHAPE's Top 50 Personal Trainers
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Founder of iBodyFit

3 Exercises to Blast Your Biceps

Shared on 02/05/2019 @ 1:56pm by Franklin Antoian
Tags: Exercises | Workouts

The Biceps

Your Biceps make up 2/5 of the muscles in your upper arm. Just about everyone likes to have a nice Bicep pose. Here's 3 exercises to help. As a side note, if you truly want bigger, more toned arms, don't forget to train your Triceps.

21 Hammer Curls

Use this variation of the traditional 21's exercise by turning your palms in so that they face each other. This slight adjustment will force the inner heads of your bicep muscles to work a little harder.

Across Body Curls

This often forgotten Biceps exercise works the inner Biceps heads from a different angle. You can use this move as the second or third Biceps exercise in your routine.

Curls to Hammer Curls

A great exercise to "burn" your Biceps out at the end of a long routine is the "Curls to Hammers" move. You'll get the best of both worlds, as this exercise trains both muscle in in your Bi's.

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