The Only 3 Exercises You Need For Big Biceps (GET A HUGE PUMP!)

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Having big arms comes with two parts, working your biceps and triceps. Your triceps make up 2/3 of your overall arm size. However, when you have biceps that have a huge pump, it makes your arms look even bigger. Today, we are going to focus specifically on working our biceps to grow them.
As a man over 40, having big arms is something we all want to have. One of the best ways to grow your arms is doing isometric exercises, where you specifically are working that muscle group. Compound exercises work multiple muscle groups, which won’t get you the best results when trying to grow your biceps and triceps.
Here are the only 3 exercises you need for big biceps!
Exercise #1: DUMBBELL BICEP CURLS
Exercise #2: PREACHER CURLS
Exercise #3: INCLINE DUMBBELL CURLS
Make sure to add these exercises to your arm workout in order to get bigger arms that stand out.
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[@petermorgan9420]

Thank you for your video it made me concentrate more on form and the correct way of doing dumbell work outs.

[@ntsreviewsandvlogs9005]

I have had these for several weeks kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

[@Ipadilla79]

Love it! Thanks boss! 💪🏽

[@edbutzwiggle4227]

Wow! That incline curl is amazing! Ripped!💪 Thanks man for your generous info.👍

[@juliochingaling5824]

Excellent video and very helpful. God bless Gary. Thank you.

[@waynejeez5620]

I love watching Gary. His body is well proportioned and adapts to the work he puts in. Truly an inspiration for me.

[@9aasheesh]

What a boring video . Useless .

[@LunarTikOfficial]

Steroids..

[@stevestone4346]

Awesome advice G.

[@SuperThunder911]

Thanks buddy,great video 💪

[@andrescerda4730]

I’m going to do the bicep Arm workout for my biceps when I go to the gym and worked out and exercise!

[@jeffp8973]

This is good stuff❗️ I appreciate the tips‼️

[@chrisallison7456]

I subscribed. Great teaching!!!

[@snoo333]

awesome tips. thank you

[@qqbqeilltqagoffq7070]

Excellent advice I was very impressed on your knowledge I use to work out with some professional body builder's lol it's been 16 years ago and you just got my blood pumping again

[@ce2flaco]

Excellent! I’ve added all of these to my bicep workout with great results.

[@roberthalliday5937]

Thank u

[@elwynsmith5092]

Great video - How many sets would be good with this work out ?

[@darrylsmith-oy7vp]

Thanks bro! Been off with my form. Great coaching. Hope u have a chest day one?

[@user-iv2ks1qg2g]

Good video 👍

[@bg147]

Awesome. I always try to hit muscles from different angles with different moves. The only issue is hammer curls hurt my elbows while reverse curls don't

[@heatherford4939]

Love this! ❤

[@ThreeMinutesFitness]

this may also help kzbin.info/www/bejne/bGavc6xugtZ_prs

[@pastorcharliehernandez4017]

Simple, easy to do but extremely effective. Thank you, Gary! Also, thank you for providing the outline in the description.

[@mishacol]

How do you know it‘s effective?

[@pastorcharliehernandez4017]

@@mishacol I've been part of the Live Anabolic Community for several years now, and I've noticed how by following Gary's advice on the form of the exercises, I've experienced muscle growth and strength. I'm 62, and I'm in better shape now than in my 30's

[@ThreeMinutesFitness]

this may also help kzbin.info/www/bejne/bGavc6xugtZ_prs

[@TravisMcGee151]

@@pastorcharliehernandez4017No barbell work? lol. That’s when I stopped watching this video.

[@pastorcharliehernandez4017]

@@TravisMcGee151 🤣🤣 I understand it’s just that for some of us who have shoulder mobility issues, dumbbells work better.

[@chriscampos7217]

Damn , really good bi tutorial, I like drag curls for an awesome pump.

[@jocrpnter]

Good points

[@ThreeMinutesFitness]

this may also help kzbin.info/www/bejne/bGavc6xugtZ_prs

[@Alabamamobileweb]

I'm a big believer in "time under tension" and when I do these exercises on the last rep of each exercise I hold the dumbbells for 30 seconds.

[@jasonhurst8599]

Could you do Zottman Curls on the Incline Bench?

[@tamatoafilianga618]

Today is Arms 🙋 day..YEP hehe..I'm pretty much awake and ready to workout..👍 again..My second workout for the day..YEP hehe..👍🫶😎💪🏝🏖getting ready for 🏖 Beach weather back home in Honolulu Hawai'i..YESSS..NICE very nice and uplifting..

[@madmanorgenius]

I am currently trying to get my son to train because I can’t. I’ve always worked but not trained. I know now that at 56 I am much weaker than I was. 50kg from the floor to my shoulder was easy at 34. 25kg pallet from floor to above my head is not so. I don’t care about me but I want a way to challenge my son and nephew so we can see balanced improvement from attending gym. I want them stronger than me at this age. Any strength I have is from working, nothing else. I’ve been blessed. X.

[@drewwerts7711]

Dude has big ass arms… Great job.

[@fastted9390]

U R exactly right on all counts.

[@a-bar-b5196]

Gary you look all natural. Nice to see somebody not juicing ! Nice video and info ! 💪

[@stuwhyte479]

So it's the downward resistance that counts??

[@gregoryhenry140]

What does the term "fail" mean in this case?

[@decranson]

what is difference between bicep curls and incline curls? they appear the same. (novice to wght trang).

[@arthursmith643]

Put my back against the wall squat down elbows against the wall and do my curls. Your thighs get a work out to. You should feel them burning a bit after doing 12 curls each hand. 24 total. Speed skaters do this squat but hold it for long periods.

[@jameshanlon5690]

This may have been asked already but how many sets ?

[@arthursmith643]

Lean against the wall and squat down. With the dumbbells hanging st your sides do your curls. Thighs get a workout to.

[@wayne9934]

Great teacher love you Workouts lightweight workers very effective

[@gamezone7948]

Trt it’s the best

[@warrenranstrom4462]

Is it true that when you contract at the top of the movement you can’t do as many reps because of the blood flow is heightened? I find can do more reps when I don’t squeeze at the top

[@jimmullick880]

What if the barbell is wing shaped then it is ok to do the curls ups?

[@user-hi9vd1cc9q]

How long does it take someone to grow a large biceps?

[@jameshakala3940]

That's 4 exercises right? Dumbbell curls, hammer curls, preacher curls and incline. Did I miss understand?? Great video.

[@glenncalzada1707]

If I don't have an incline bench for preacher curls, can I achieve the same or similar results by bending forward at the waist, with my elbows pointing down and curling the weights upward?

[@tbiz8459]

You can do drag curls. You intentionally keep the elbows behind your body and drag the weight up your body.

[@markjohnston465]

I control the weight all the way on the way down you don't just drop your arm's like that as you could easily hurt yourself doing that. I find controlling and lowering it slowly is much better for you and I do turn it like that

[@user-rc6oo6tw9z]

Thanks!

[@MarcusBunting-rj6le]

Chin ups are underused when it come to biceps, and in my eyes build bicep quicker, also slow controlled cable bicep curls these two gave me the best growth in the 20 years I been training

[@arthursmith643]

On a curling machine bring the weight up one third in height five times then two thirds five times then a full curl five times.

[@youtubeguy1]

To all you professionals out there, what’s your thoughts 🤔 on H.I.T. ? I see a lot of videos on high intensity training on KZbin. Looks interesting and there seems to be “some science” supporting it. Feedback………..

[@desmo5514]

Doesn't that flat top preacher curl have a large "rest area" at the top of rep with little or no tension ?...just asking that's all 👍

[@jdesa9637]

I see what you mean - I guess it depends on the machine he's using; maybe there is still tension at the top position? Doesn't look like it, though.

[@desmo5514]

@@jdesa9637 but I love all John's videos, I feel the muscle connection so much more now

[@brianmurray1395]

Having fully torn pectoral muscle can you still have good growth? Hate the horrible indent from the tear but I did it at age 55 and the surgery would have not been worth the risk because I had to wait so long here in lovely CANADA. Tore it while playing hockey. All the years playing and then this happened.

[@brianmurray1395]

Military life was very hard on the body. Dam injuries. Well pitter patter let’s get at er!

[@henryharmon5935]

Very good videos for people over 50. I’m 80.

[@Blackdog57]

Is it okay to do these same exercises 5 days a week to fill out shirt sleeves at age 49?🙏

[@wayne9934]

No Because you have to let your muscles rest to get them to grow

[@Mr551955]

👍👍✌✌🙏🙏🙏

[@darrencorino7879]

I'm doing exactly what he is doing slow with proper form but I need 50 lbs dumbbells to fail at 10 reps and I'll do about 5 or 6 sets. My arms are probably half the size of his how is this possible what am I missing?

[@Kmasse8]

There might be many reasons but the first ones that come to mind are that he is using small weights just for the purposes of the video and that you have a bigger physique and thus biceps don’t stand out so much (as opposed to someone with shorter arms). My biceps is around 40cm (guess you are somewhere in that region?) give or take and I use about the same weights as you (20-25kg dumbells depending from the day - with 25kg I can only do 6-7 reps). Maximum reps with 20kg dumbells about 15. I actually got better results doing with smaller weights (18.5kg dumbell) up to 24 reps first set.. and then as many as I could 2,3rd and even 4th set (not more than needed). Atleast in my case, biceps responds better to higher reps. Pull- and chinups are great (I can do about 17-24 depending from how I feel) but haven’t noticed them growing my arms. Love doing them thou.

[@0226lauren]

Ripped abs in just 6 minutes a day😂😂😂😂😂😂😂😂

[@markjohnston465]

I use nothing but dumbbells

[@sunriseboy4837]

'Bulltish!' Pullups!!!

[@curiousrooster]

Nothing new or interesting here tbh. My biceps have responded dramatically to stepping into and using a resistance band. The increasing load during each rep, using strict, locked in form and technique is a game changer. Also, nothing good happens much beyond 90 degrees. Beyond that, you’re wasting your time. Keep it slow. Time under tension is the key to bicep hypertrophy😉

[@michaelmelamed9103]

I searched for how to get a big brain and stumbled on this video 😂

[@johnfoley3605]

This guy is full of it.....

[@oliverqueen6124]

there is something which i think that i can try like Monday 4 Pork Steaks, Tuesday beans or something lightly, Wednesday Chicken, Thursday 4 egs, and only vegetables in the night like corn or something, Training should be with heavy weights till fail, and also i should take protein and creatin as well it's difficult to put it to work because i am working 12 hours a day

[@gila-clifffirewood5796]

Pull-ups and chin-ups have grown my arms way more than ANY curl exercise.

[@jakemullins4002]

I’m having a hard time doing one pull up, lost about 100lbs so that’s helped tremendously but the gym I go to doesn’t have one of those assisted pull up machines. And advice

[@ContrarianCorner]

@@jakemullins4002 Being a very large man myself with a lower strenth-to-weight ratio, I experienced the same thing when I got older and heavier. What really helped me build up towards a pull-up was practicing the lowering part of the movement. In other words, I would stand on a stool to get at the top of the pull-up and then lower myself down without the stool. I did this (only) for several weeks and was able to start doing pull-ups again. Started with one and worked my way up to a few. (It was also much easier on my shoulders which have given me problems due to an old sports injury.) It was also recommended to me to do this a few times a day with one of those door bars at home. At first, you might fail part of the way down but it shouldn't hurt to slowly drop into a hanging position. Then I would step on the stool and slowly lower myself again. Hopefully, this is helpful to you. Edit: Congratulations on your amazing weight loss!

[@100reality2]

@@jakemullins4002 Hey mate some ways to build up to the pull up/chin up do a lot of work on the lat pulldown machine and get a stool to stand on at a chin up bar,grip the bar jump up and lower yourself as slow as possible it builds your strength for the pull up

[@tommurphree5630]

How do you know ?

[@Nobodytoday12]

@@tommurphree5630he doesn’t some people jus like to comment bs

[@trscott5864]

Wrong again, Gary.

[@johnfoley3605]

Jesus. Talk much

[@BoskiBear6969]

Fuck I know. Just show the exercises

[@finnbodenmann5928]

Old caffee

[@-sensibleChris]

Light weight, strict form. But my ego hurts watching this.

[@ThreeMinutesFitness]

this may also help kzbin.info/www/bejne/bGavc6xugtZ_prs

[@HD-uf2om]

Twice as long?? lol

[@LunarTikOfficial]

You use steroids you should not be allowed to give workout advice..

[@madhupilakazhi9388]

Why he is talking too much

[@luvs197]

You talk too much bro. Just get down to the workout

[@richricogranada9647]

The biggest the biceps the smaller the brains

[@Miamiflow885]

OOh where is the guy who list the three things, so I dont have to watch this crap haha

[@billh4285]

Read the video notes.

[@rossco78]

Says the guy with 15 subs and 3 vids!

[@Miamiflow885]

@@rossco78 I don't need videos and so called subs to feel complete knucklehead

[@leonelluz562]

talks too much

[@migueldeleon1320]

Then leave

[@benniejacobmiera1551]

YOU TALK TO MUCH

[@MrT-tn4qe]

Next time try demonstrating the workouts better, instead of talking so much

[@frasertones8519]

Holy Christ!!! That's a lot of crosses on your wall there!

[@hughlevett-yeats401]

I think you'd over-complicate videos of you brushing your teeth!😁