• Transformed by Spence

Want bigger Biceps? Try these 5 apple squeezing moves!

Who doesn’t want bigger biceps? Here’s 5 moves to get those arms bursting!


This unique exercise is specifically designed to targeted the brachialis. Place a flat bench in front of a weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack. Attach a short straight bar to the upper pulley, lie down, and plant your feet firmly on the floor. Have someone hand you the bar.


With this movement you will be curling off of the vertical, not angled, side of a preacher bench. Load up a barbell with only about 60-70% of your normal preacher curl weight. Position yourself over the bench in such a manner that your armpits are snugly pressed into the top. Grab the weight and allow your arms to hang straight down.


The concentration curl is an excellent exercise for isolating the biceps, and really focusing on that bicep peak! Sit down on a flat bench with one dumbbell in front of you between your legs, position your feet at slightly wider than shoulder width apart. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.

Bicep movements


Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement.


Stand upright with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs, this is your starting position. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. Squeeze your bicep at the top of the rep, and then slowly lower the dumbbell back to the starting position. That’s one rep.


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