That is right my friend!  Curls!!!

Okay fine, maybe the title of this post is misleading. I do not mean JUST curls. I mean direct arm work in general and getting your biceps more involved in your exercises. There are a couple of ways to do this without doing curls, even though I LOVE curls.

Recently I have not had a lot of time to do extra exercises. But so what I did was try to get the bicep more involved by doing exercises that use the bicep just a little bit more. Here are some of the exercises I did and am currently doing.

Chin Ups
Close Lat Pull down with Supinated Grip (about shoulder width)
Bent Over Rows with Supinated Grip
Incline Curls
Barbell Curls
Close Grip Supinated Inverted Rows

Now of course your arm is not just your bicep, so you need to make sure you are working on the tricep, and related muscle groups, as well. Here is what I am doing now:

Barbell Press
Dumbbell Press
Push Ups

What I have used in the past:
Bench Press
Close Grip Bench Press
Tricep Pull Downs
Tricep Extensions

Sets and Reps

For non-compound exercises like curls and triceps extensions or any type of direct arm work, I like to go until I feel the muscle burn. “Extend” and “Contract”, I got that from watching Kai Greene videos. Sometimes I just set a timer for 1-2 minutes, and do as many controlled reps as I can with a light weight. It is just how I like to end a work out. It actually feels more like a cool down than anything else.

For the Curl Haters

Stupid Larry Scott and his curl workouts.

Stupid Larry Scott and his curl workouts. 

Some people out there believe that doing curls are useless. They believe only compound exercises are the best for developing your arms. Now, I do agree that compound exercises are the way to go in general. But if you have time to throw in a few sets of curls or triceps extensions, AND if you want bigger arms… why not do some curls or direct arm work? Now what do I mean? Let me start off with what I do NOT mean. I do not mean doing 20 sets of every curl variation on the planet, or curling in the squat rack. I mean using your brain. If you want to be strong AND aesthetically pleasing, you are probably going to have to do some form of isolation work or target specific muscle groups more than others. Of course, your nutrition is also going to determine how you look as well.


If you want bigger and stronger arms, you will need to work out your arms more than NOT AT ALL. 🙂 Remember that.

  1. I love curls…I was on the compound exercise thing for a bit…still am…but added curls back in their for good measure.

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