Tip 5 Proven Exercises for New Biceps Size Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip 5 Proven Exercises for New Biceps Size Drop the EZ-bar curls for a while and try a few of these ramped up biceps builders by Jason Brown January 18, 2020August 23, 2022 Tags Training You'd be hard-pressed to find someone that doesn't want a better set of guns these days. And the good news? There's a correlation between aesthetics and strength. So increasing one will help the other. Here's what to do: You can do these with the pins at various heights. Curl the bar to the pins and hold for a four-second count, curling the barbell as hard as you can into the immoveable pins. There's a fair amount of research to support positive training effects of isometrics in terms of improving neuromuscular efficiency and maximal force that a muscle can generate. Plus, you can use isometrics to ramp up the sympathetic nervous system prior to training and utilize post-potentiation activation. The chin-up has always been an effective arm-builder, but the chest-to-bar variant adds a new level of difficulty. You'll be surprised how much tougher this makes the chin-up. Adding additional weight usually isn't needed in most cases. The extra range of motion requires the biceps to contract further, relying less on the lats compared to a traditional pull-up. Increasing the thickness of the implement you're using will kill two birds with one stone (grip strength and arm size). And there's a strong correlation between grip strength and total body strength. An easy way to add grip work is by using a fat bar or adding Fat Gripz attachments to a standard bar. By simply increasing the demand of the forearms, you'll increase the number of motor units activated. It's a staple hypertrophy exercise similar in execution to the close-grip chin-up, but now we have the ability to add more volume and illicit higher levels of metabolic stress. This was a favorite of strength coach Charles Poliquin because of the massive stretch it puts on the biceps through the whole range of motion. In Charles's words: "This exercise has the advantage of shifting overload to the brachioradialis and biceps brachialis at the expense of the biceps brachii." Not sure what that means? Just try it and you'll probably feel what he was saying. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Incline Shrugs for Big Traps Most people only do shrugs standing up. Maybe that's why most people have small traps. Try this for complete trap development. Exercise Coaching, Tips Christian Thibaudeau February 6 Training Tip 7 Things Smart Lifters Know Experienced lifters learned these things by making mistakes. Read this so you won't have to make the same ones. Bodybuilding, Powerlifting & Strength, Tips, Training Jason Brown August 4 Training Question of Strength 20 Q & A with one of the world's premier strength coaches. Bodybuilding, Powerlifting & Strength, Question of Strength, Training Charles Poliquin April 16 Training How to Build a Monster Grip Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy. Arms, Powerlifting & Strength, Training Peter Baker May 31