Lately we’ve seen something of a bicep curl renaissance in gyms, with many beginners looking for the instant dopamine and pump that comes with this exercise. But since life and fitness is all about innovation and change from time to time, we’ve compiled a list of exercises that, while targeting other body parts, movement patterns, or goals, still give those arms a boost. work and intensity that they need. (How to do the perfect biceps curl with dumbbells).
8 exercises to pump up your arms and increase volume
1) PARALLEL FUNDS OR DIPS
Bodyweight exercise that should be an integral part of every training session. Reach deep at the bottom of each rep to inflate your chest, but slowly lower before coming back up to share the effort with your triceps. Jump on a set of rings to double the gain or increase the difficulty.
When changing from a wide overhand grip to a more closed, ‘supinated’ or ‘palms forward’ grip, the biceps contract to assist the upper back muscles and lats. If you could do just one exercise to pump up those biceps, great.
3) CHEST PRESS
Get off the bench and lie on the ground. By shortening the range of motion compared to the traditional bench press, your chest can’t get the kind of stretch that helps lift the bar, but instead engages your triceps to keep increasing the reps. Keep your arms close to your body for an extra triceps boost.
4) STRAIGHT BAR CURL
‘Supinated’. That word again. As with pull-ups, gripping the bar with an underhand grip a little closer brings the biceps into play more in this exercise.
5) CLOSE GRIP BENCH PRESS
Bring your fists together and keep your elbows by your sides during the bench press to increase the range of motion your triceps move through. Slowly lower the bar just below the center of your chest before explosively pressing back up, flexing your triceps hard at the top of each rep.
6) ROWING ON LINKS
By switching from barbells to rower links, you can create a fully customized range of motion, which you can perfectly tailor to your stretching goals. At the bottom of each rep, with your arms extended, “pull your biceps” so that the backs of your hands are facing each other to fully stretch your biceps. As you row your body up, rotate the rings and finish each rep with your wrists facing you and your biceps fully contracted. (21 Best Biceps Exercises for Big Arms).
7) PUSH-UPS WITH CLOSED HANDS
As with the close grip bench press, keeping your arms still at your sides presents a much greater challenge to the triceps. Grab a pair of dumbbells or dumbbells that are almost touching and try to shift your body weight forward as you lower to create new growth in the back of your arms.
8) SHOULDER SAND BAG
The main function of the biceps is to ‘create flexion at the elbow’. But, in practical terms, it means that they are designed to bring heavy things close to your body and keep them there. No movement elicits this response like lifting a heavy punching bag. You’ll be able to grab and pluck significantly more than a curl can, increasing your raw power (and size).