10 Ways to Build Bigger Biceps


With your palms facing forward, touch the inside heads of the dumbbells with your pinky fingers.

The benefit: This tweak shifts the way the weight is distributed, providing more variety to keep your muscles growing.


Turn your arms so your palms face behind you.

The benefit: You'll really feel it in your forearms: This position targets your brachioradialis, but it decreases the activity of your biceps brachii.

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