Can’t Get Bigger Biceps? (JUST DO THIS!)

Are you doing curls but struggling with getting bigger biceps in the process? Well, there is a reason for that that I will show you and explain the best way to fix it. By making this one change, you will unlock bigger biceps.

It starts by knowing the three major functions of the biceps:
1. Supination of the forearm
2. Flexion of the elbow
3. Shoulder flexion

By activating all three of these functions when performing any kind of bicep curl, you will be making the first step towards getting bigger biceps.

Unfortunately, this where people often screw up the curl and hinder their biceps growth. Too often, I see people engaging shoulder flexion too early in the rep, leading to their arms coming out in front of them, shifting focus from the biceps to the front delts. If you allow this to happen, you will be giving the biceps less work on each rep, making the ability to get big biceps that much harder.

There is an easy fix for this, however and making one simple change to your routine will help you grow bigger biceps; that is to simply start doing strict curls.

Performing the strict curl will force you into proper curl mechanics which will help you to build big biceps. To perform the strict curl, you need to have your butt, upper back, and head against the wall with your feet no more than 12 inches from the wall and then initiate the curl. At no point during the rep do these points of contact leave the wall.

You will notice that the strict curl will force you to perform the curl without letting the front delts take over the exercise. How? If you allow your elbows to drift out in front of your body, the strict curl becomes near impossible. This is because the front delts are not strong enough to lift the weight without major assistance from the biceps. With the arms too far out in front, you are taking away biceps contribution.

To make sure that you don’t fail a rep, you need to make sure those elbows stay tighter to your body without coming out too far forward. Remember, a little bit of shoulder flexion at the end of the rep is normal and again, one of the major functions of the biceps. Just don’t go overboard.

Once you nail the mechanics of the strict curl, you can bring the same form into your normal biceps curls. If you just do this, you will be on your way to bigger biceps. Remember, it’s not just what exercise you are doing, but how you do them that matters the most. By making some slight tweaks to the exercise, sometimes by performing another one in addition, you will be able to make sure you get the form right every single time.

For more ways to make sure you are getting every exercise right with proper form to build the most muscle possible, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).