10 Ways to Build Bigger Biceps


HAMMER

Keep your palms facing each other.

The benefit: You're forcing your brachialis muscle to work harder for the entire movement. Building your brachialis can make your arms look thicker.

Want to work every part of your body? Check out the Spartacus Workout.

Choose your body position

STANDING

Stand tall with your feet shoulder-width apart.

The benefit: More muscle Anytime you're standing, you engage more core muscles than when you sit.

SPLIT STANCE

Stand tall and place one foot in front of you on a bench or step that's just higher than knee level.

The benefit: Stronger abs This stance forces your hip and core muscles to work harder in order to keep your body stable.

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