First off, all of these exercises will put some serious size and strength on your arms and are mentioned in no
particular order or rank in the video.
INCLINE DB BICEP CURL
Increasing the ROM and mechanical disadvantage with the incline bench forces the biceps to work much harder than
traditional seated or standing bicep curls. Simply, the larger ROM + greater stretch on the muscle=more hypertrophy.
I recommend 3-4 sets of 8-12 reps with moderate weight. Emphasize a slow negative each rep to maximize this
exercise.
ISO PRONE DB BICEP CURL
Alternating arms each rep, leave the non working arm up in an isometric hold to maximize time under tension.
Essentially you keep tension on both biceps for the entire set. As we all know, more time under tension=more
hypertrophy. Ideally, perform 3-4 sets of 16-20 reps (8-10 reps each arm)
WEIGHTED TOWEL CURLS/GUN WALKS
If you like hammer curls you’ll love these. The towel curl not only smokes the biceps, but also the brachialis and
forearm muscles leaving you with an insane total arm pump. I recommend 2-3 sets to rep failure or until you reach
failure for time/distance on the gun walks.
CHIN-UPS
Not much to say here. Chin-ups lay the FOUNDATION for big, strong, and functional biceps.
LEGLESS ROPE CLIMB
I half jokingly refer to this exercise as Bodyweight Bicep Curls because that’s essentially what a legless rope climb
requires you to do. Legless rope climbs are not just meant for gymnasts. Anybody can do them if they’re reasonably
lean and develop the REQUISITE strength first. Legitimately no other exercise offers your arms a superior stimulus
for both size AND strength than the legless rope climb.