Last month Regan Grimes and the rest of team BPI took over the Muscle & Strength HQ.
While visiting, they shared some of their favorite training and nutrition tips with us.
In this video, Regan Grimes covers some of his personal favorite bicep building exercises, as well as some tips to get the most out of each exercise.
1. Drag Curl & Barbell Curl Superset
Regan kicks things off with a superset. He begins the superset by performing a drag curl and ends it with a barbell curl. He performs each exercise for 8 reps.
The drag curl assists in building bicep density and thickness. Keep the weight close to the body and focus on the biceps contracting.
After you’ve performed 8 reps of drag curls, go straight into barbell curls. When performing the barbell curls, you want to keep your elbows slightly out to place tension on the peak of the biceps.
Regan likes to perform this superset for 5 sets before moving on to the next exercise.
2. Single Arm Preacher Machine Curl
Next up for Regan is the single arm preacher machine curl. The machine Regan uses for this exercise is unique in that it allows for the handle to move during the exercise. This allows for a more natural and complete range of motion.
Regan performs the single arm preacher machine curl for 12 reps. He feels that this is an excellent choice to target the peak of the bicep. Regan recommends pushing your arm down on the pad as you perform the exercise. This will allow for a greater squeeze at full contraction.
3. Hammer Curl
The last exercise Regan likes to use to build big biceps is the hammer curl.
There’s nothing too crazy about this exercise, but it is an excellent option for building the brachialis muscle and helps add density to the bicep.
Regan recommends keeping the rep range for this exercise in the 8-12 rep range.