Bigger Biceps Workout (DO THESE!) Want to grow bigger biceps? Here's a workout to build both the outer and inner portions of the biceps. First, the seated dumbbell curl on the lat pulldown machine, using the knee pad for support. Second, behind-the-head curls, again on the lat pulldown machine to emphasize the outer biceps. This exercise places the biceps in the maximum stretched position for greater biceps growth. Third, high-to-low behind-the-back cable curls also for the outer biceps. Last, s

Bigger Biceps Workout (Dumbbells Only!) To hit more of the inner biceps (short head), grab two dumbbells, rotate your palms outward, and do lateral curls with a strong supination at the top. For the outer biceps (long head), lean slightly to one side and perform single-arm drag curls. And to grow the brachialis and brachioradialis, do cross-body hammer curls, bringing the dumbbell across your torso like this. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong