Weak Point Training | Get Bigger Biceps

If your arms seem to be something that’s lagging in your physique, then this workout will absolutely have your biceps pumped to the max. More than anything, this will identify the weak points of your biceps and help you to not just fix the weak points but also turn them in to strengths.

Exercise #1: Incline Dumbbell Curls

Although it may not seem like it, but there a couple different parts to the bicep muscle. To create a longer bicep head, it must be stretched fully at the bottom of the movement. The incline dumbbell curl will allow you to be very strict with your form to have to keep your back and shoulder on the pad, as well as not using your front delts to get the weight up. Keep your elbows locked down and up against your torso to get the most out of the movement.  

• Begin movement by setting up incline bench at a 45 degree angle
• Allow arms to hang down straight to the ground, but bent slightly to keep tension on the biceps muscle
• Keeping your shoulders back, curl the weight up to the top of the movement and slowly lower the weight back down

Sets and Reps: 4 x 12-14 (4 second negative)

Exercise #2: Heavy Barbell Curls

We’ve all seen Arnold doing 135 lb curls back in the day with all of his buddies, but we’ve all been taught that form is absolutely most important thing. And there is no way that someone of a normal nature can strictly curl that much weight! What we can do is cheat the movement every so slightly to completely overload the muscle without risking injury. By using just a little body language to get the weight up, we’re able to work the negative portion of the movement tenfold with all of the extra weight.

• Load up the bar with a weight you could curl 4-6 times with good form
• Instead of keeping everything extremely tight, use some slight hip and front delt movement to help “swing” the weight up to the top
• Squeeze for a 2- count and then slowly lower the weight back down to the bottom

Sets and Reps: 4 x 10-12 (2 second negative)