How to Get BIGGER Biceps (3 BEST Bicep Exercises!!)

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If you want bigger biceps, then you CANNOT afford to skip these 3 exercises! These exercises will guarantee accelerated bicep growth and help you achieve your dream arms! In this video, I will discuss what the exercises are, why they're effective, and how to optimize each bicep exercise to get the most muscle growth possible!
Exercise 1: Incline Curls
Incline curls will light up your biceps as they place so much tension and stress on both heads ultimately leading to a lot of growth. At the bottom of this exercise, your biceps are in an almost fully stretched or lengthened position similar to how you properly stretch the biceps. In this position, the biceps need to work much harder than normal to lift whatever resistance you are using, and this is the principle of the length-tension relationship. This principle states that there is an ideal muscle length that a muscle is able to produce the maximum amount of force, but if the muscle is too lengthened or too shortened, the maximum output of force will significantly decrease.
Exercise 2: Chin Ups
Chin-ups get the second spot on the list as this exercise will allow you to overload the biceps more than any other exercise you can think of. You are going to use your back when performing it, but being in a supinated or palm-up position shifts a lot of the focus to the biceps. Think about it, when you do biceps curls, you’re likely doing 20-30lbs on each hand, so giving the benefit of the doubt you’re probably lifting a total of 60lbs. Now when you perform chin-ups, assuming you’re able to complete a full bodyweight rep you’re able to do significantly more weight and for me, it would be 190lbs.
Exercise 3: Zottman Curls:
Zottman curls are my personal favorite exercise because they target all three elbow flexors in one single exercise! Everyone knows the biceps; however, the primary elbow flexor is the brachialis. The last elbow flexor is the brachioradialis which is one of the largest muscles in the forearm. To do them right, we'll be switching up our wrist position at the top of each rep. This changes which part of our arm gets the majority of the work. If your palms face up, you're mostly working the biceps, but if they're facing down, you're shifting the load to the brachialis and brachioradialis in the forearm.
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Disclaimer: To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health and fitness information. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness or medical professional to give you advice on your exercise form. Brendon Lee Martinez will not be responsible or liable for any injury or harm you sustain as a result of this video.
Timestamps:
0:00 Intro
0:15 Exercise 1
2:11 Exercise 2
4:00 Exercise 3