The Secret to Bigger Biceps, According to a Fitness Pro

With so much fitness advice swirling online, it can be hard to decide which exercises truly deserve your attention. However, Jeff Cavaliere, C.S.C.S., insists that if you want to build bigger arms, barbell curls should be your top priority.

Cavaliere, a fitness trainer and founder of Athlean-X, recently shared his thoughts on exercises that maximize your training efforts. Among his recommended

moves, barbell curls stand out as a must-do for anyone looking to boost their bicep growth.

If your goal is to grow your biceps (and let's face it, who isn’t interested in that?), prioritizing curls is essential. The challenge? Many people perform this exercise incorrectly, missing out on serious potential gains.

To improve, Cavaliere advises focusing on two aspects of the movement: your form and your pace.

"Don’t just think about curling the bar up," Cavaliere explains. "Instead, focus on lifting it straight toward the sky, paying close attention to your wrists and hands."

He recommends imagining yourself holding a flat tray like a waiter, with your hand open and facing upward. This technique minimizes involvement of the forearms by keeping the wrists bent back, shifting more of the workload to the biceps.

Additionally, timing is critical. Cavaliere emphasizes the importance of controlling the weight during both the lifting (concentric) and lowering (eccentric) phases of the movement.

The eccentric phase is particularly important. Cavaliere recommends lowering the barbell slowly over 3 to 4 seconds, as this controlled descent helps build arm strength and size more effectively. "Focus on maintaining tension in your biceps the entire way down, even as the bar reaches the front of your thighs," he explains.

Even if fatigue sets in and your form falters on the way up, Cavaliere stresses the importance of keeping the downward movement steady. Stick to a 3- to 4-second count to ensure optimal muscle engagement and allow your body to reset properly.

By incorporating these corrections, Cavaliere guarantees results. "I promise you, if you follow this technique, your biceps will grow like never before," he says.

With these insights, you can make barbell curls a more effective addition to your training routine and finally achieve those bigger, stronger arms you’ve been working for.

Source: mensfitness

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