The artist did a great job rendering my likeness working out !
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Toward the bottom of this post is a link to my YouTube channel "Healthy Living Strategies" ( https://www.youtube.com/@HealthyLivingStrategies-o2v ) which contains videos related to "Rucking" and "Thriving in Retirement" but will eventually contain videos related to
- Healthy Eating
- Rucking
- Thriving in Retirement
- Weight-Lifting
Know Your Biceps (Quick Anatomy 101)
- Long Head: Creates that covered "peak" on your arm.
- Short Head: Adds width and support.
6 Exercises for Bigger Biceps
These moves aren't your average curls - they'll hit your arms from all angles.
1. Concentration Curls
- Why: Pure isolation = maximum pump.
- How: Sit on a bench, rest your elbow on your thigh, and curl a dumbbell up. Control the motion - this is all about focus.
2. Hammer Curls
- Why: Builds the long head and strengthens your forearms.
- How: Hold dumbbells with a neutral grip (palms facing each other) and curl both arms together. Keep your elbows tucked in.
- Why: Wrist-friendly and targets both bicep heads.
- How: Use a narrow grip for the long head or a wide grip for the short head. Curl with controlled form - no swinging.
- Why: Zero cheating. This locks your arm in place for laser-focused short-head action.
- How: Use a preacher bench with an EZ bar or dumbbell. Curl slowly, squeezing at the top.
- Why: Mimic's a bodybuilder's "double biceps" pose while challenging stability.
- How: Use a cable machine with high handles. Stand in a T-pose, curl the cables to your ears and feel the burn.
- Why: Compound power! Hit your biceps, back and core in one move.
- How: Use a supinated grip (palms facing you). Pull yourself up until your chin clears the bar. Too tough? Use a resistance band or machine assist.
Pro Tips for Maximum Gains- Form First: Quality beats ego-lifting.
- Mix It Up: Alternate grips and angles to target all areas.
- Finish Strong: End workouts with isolation moves like concentration curls for that final pump.
- Consistency Is King: Stick to it, and the gains will come.
- Form First: Quality beats ego-lifting.
- Mix It Up: Alternate grips and angles to target all areas.
- Finish Strong: End workouts with isolation moves like concentration curls for that final pump.
- Consistency Is King: Stick to it, and the gains will come.
The Bottom Line
Building big biceps is about smart training and dedication. Incorporate these exercises, work both heads, and don't forget the supporting muscles. Oh, and have fun flexing - you've earned it!
Not sure where to start? A personal trainer can design a program tailored to your goals. Remember showing up is half the battle, but smart training wins the war. If you are interested in a personal trainer I encourage you to check out the website www.tylerrabin.com by clicking the following link - Tyler Rabin
Click the link below to view my YouTube channel "Healthy Living Strategies" ( https://www.youtube.com/@HealthyLivingStrategies-o2v ) which contains videos related to "Rucking" and "Thriving in Retirement" but will eventually contain videos related to
- Healthy Eating
- Rucking
- Thriving in Retirement
- Weight-Lifting
You can view the specific groups of Pages, Posts, Quizzes, Lists(Favorites), Affiliates, Animations, Memes, Videos, Foods and Holidays by selecting menu entries from the drop down lists on the Home Page
You can view my free "50 Pound Weight Loss" Story by clicking the following link - My Story - I hope this information is helpful, motivating, interesting and funny.
Please leave comments at the bottom of this Post and also please leave comments at the bottom of any other Posts that you view.
You can also on the right hand side of the Home page just under the "A Few Words from the Website Creator" section in the "Contact Form" section enter your name, your email address and a message then click the "Send" button to send this information to me. I will respond to your message and be sure to also include you on any future emails I send regarding the update of the website.
You can also email me ( Rick Doucette ) directly at dourick@hotmail.com
On the Home page click the "Affiliates" drop down list to view all the Affiliate companies that I deal with then click on any of the menu selections to view posts containing the specific offers.
Scroll down on the Home page to see Google ads displayed then click on any ad to view the specific offer. These ads include many trendy, practical and productive products.
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
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