Are your biceps not as thick and full as they should be? It happens to quite a few guys out there where they are able to build a peak, but when the arm is straight their biceps look stringy. To correct that problem you need to invest some time using a bicep workout for fullness.
To be clear, fullness isn’t a byproduct of genetics or steroids. You have to target the muscle appropriate if you want to make it grow in the appropriate way. Certain exercises lend themselves towards building shape, others a wicked peak, and of course some help with thickness. Obviously we are going to focus on the latter.
- Dumbbell Hammer Curls – Forearms exercises are often neglected by those with skinny biceps, but they should be a staple. Hammer curls work the bulk and length of the bicep, two aspects that are critical for fullness. They also work the forearms which are important to overall arm size. Curls should be done starting with palms facing your thigh and then bring your thumb towards your shoulder.
- Dumbbell Preacher Curls – Preacher curls are another great way to build length and thickness to the biceps. Using dumbbells instead of a barbell requires more work in balancing and controlling the weight during the movement. These are best done single arm to put maximum focus on each arm and keep constant tension on the bicep.
- EZ Curl Barbell Curls – This is a slight variation on barbell curls using the EZ bar for a slightly different grip. This exercise is for the meat of the arm and while a lot of people go heavy you need to focus on form more than weight.
- Single Cable Curls – To finish of the biceps utilize a cable curl for constant tension. You should rotate the wrist as you come up to work the shape of the arm and flush it full of blood, pausing to hold the peak for two seconds before going back down slowly.
- Hammer Curls – 3 sets of 8 to 12 reps
- Dumbbell Preacher Curls – 3 sets of 10 to 12 reps
- EZ Curl Barbell Curls – 3 sets of 8 to 12 reps
- Single Cable Curls – 2 sets of 12 to 15 reps
When using a bicep workout for fullness you need to make sure you are training the muscle the right way. It’s not just grabbing something heavy and heaving it around. All of the top pros understand a muscle like the biceps needs constant tension on it. That means using controlled motions during the contraction and slower negatives to stress the muscle as much as possible.
True fullness comes from a combination of length, size, and thickness. This routine combines critical exercises to help achieve those goals. After you feel your arms are large and full enough then you can switch gears to work on that wicked peak. The peak looks even better when it is formed on a huge arm compared to a skinny one.