[Video] 3 Best Bicep Exercises for Building Mass w/ Joel Thomas

M&S Team
Written By: M&S Team
February 19th, 2020
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
Joel Thomas takes us through 3 of the bicep exercises he personally uses to add bicep mass. Check out the video for a full breakdown of the exercises.

In today’s video, we partner with IFBB Pro and Nutrex Research athlete, Joel Thomas, to get his insight into what he believes are the best bicep exercises when it comes to building mass.

Joel has supernatural strength and is an absolute mass monster. If you’re going to ask anyone how they grow certain body parts, you can’t go wrong asking him.

So, which exercises are his favorite?

1. EZ Bar Spider Curl

The first bicep exercise Joel likes to us is the EZ bar spider curl. He really likes anything for the biceps and back that are chest-supported, because it eliminates your ability to swing and use momentum. As a result, all the tension from the exercise is placed directly on the target muscle group.

Start with your arms hanging and your elbows fully extended. Wherever your elbows are naturally at the beginning of the exercise, keep them locked in as you perform the range of motion.

Squeeze at the top of the movement, lower slowly and get a good stretch at the bottom of the exercise. Perform 3-4 working sets leaving one rep in reserve each set.

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2. Preacher Curls

The second exercise he uses to build big biceps is the basic preacher curl. He does, however, use a slight variation when executing the movement. For the first 8 reps, he performs a full range of motion. For the second 8 reps, he leans over the preacher machine and focuses on the top range contraction.

Grab the bar with a wider grip. Make sure your elbows keep contact with the pad throughout the movement. Perform 4 sets of 16 (8 full reps, 8 partial reps).

3. Hammer Curl

The final exercise on Joel’s list of mass building bicep exercises is the hammer curl. For these, he likes to perform them cross-body style, reaching towards the far pec with the weight at the top of the movement.

Perform 2 working sets to near failure and then a final set as a pyramid drop set to failure.