Bicep Blast: 3 Moves to Maximize Hugeness

3 Exercises to Make Your Biceps Pop 🧨🧨

Who doesn’t want bigger biceps? Am I right?

Whether you’re trying to fill out your sleeves or just want that satisfying pump, these three exercises will get you there. We’re talking about the Arnold Cheat Curl, Larry Scott Preacher Curl, and Incline Dumbbell Curls. Each one hits your biceps from a different angle and leaves you with a pump that screams “SWOLE” 💪💪

1. The Arnold Cheat Curl

*Rep range: 8-10 reps for 5 sets

The Arnold Cheat Curl is your ticket to serious overload. This move lets you go heavier than usual, giving your biceps a reason to grow. Here's how to do it:

Start by loading up your bar with more weight than you’d typically use.
Give yourself a little bump off your quads at the bottom of the curl to kickstart the momentum.
Squeeze those biceps all the way up to the top, then control the descent.

This one’s about making your biceps work harder, not just moving the weight. Remember, it’s okay if your form isn’t perfect—as long as it’s within reason. Be smart!

2. Larry Scott Preacher Curl

*Rep range: 10-20 reps for 5 sets

Larry Scott knew a thing or two about biceps, and his preacher curl variation is a killer. This move is all about keeping those elbows tucked in tight.

Elbows in! Don’t let them flare out like wings.
Go down about three-quarters of the way, then come back up and squeeze.
This creates that crazy softball squeeze in your biceps that lets you know you’re doing it right.

Keep it strict, and your biceps will thank you.

3. Incline Dumbbell Curls

*Rep range: 8 reps, twist for a 5-count, 4 more reps for 5 sets total

📹 Check out this video

Incline Dumbbell Curls are like the secret weapon for bicep growth. Not only do they give you a sick-nasty stretch, but they also hit your biceps from a unique angle.