💪 Expert Tips for Bigger Biceps

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Want bigger arms? (Dumb question, we know.) Well, we’ve got a special edition of The Ripped Report dedicated to building bigger biceps and triceps. Here’s what we’ve got:

• 16 biceps exercises for massive arm growth 

• A complete dumbbell workout plan to grow your biceps

• Why the Bayesian curl is one of the most underrated arm exercises

TRAINING 

Sweet 16

Want to build arms that not only turn heads but also enhance your lifting performance? To achieve sleeve-busting biceps, incorporate targeted exercises that specifically isolate your biceps into your training routine. That’s why we’ve compiled a list of 16 expert-recommended bicep exercises designed to take your arm workouts to the next level.

You’re probably familiar with classics like the barbell curl and dumbbell curl, but this list also features lesser-known gems such as cheat curls, drag curls, and crucifix curls. Each movement offers unique benefits, targeting both the long and short heads of your biceps.

Here, you’ll find detailed guidance on how to perform each exercise, recommended sets and reps, and helpful tips and modifications to maximize your gains. Get ready to build biceps worth showing off!

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WORKOUT  

Dumbbell Demolishers  

If your home gym is limited to dumbbells or you’re looking to incorporate unilateral training into your arm routine to balance out muscle imbalances, adding dumbbell exercises to your arm day is essential. To help you get started, we’ve crafted an exclusive dumbbell biceps workout plan designed to deliver results.

Pressed for time? You’ll love this efficient arm workout, which takes just 15-20 minutes to complete. The plan includes detailed sets, reps, and supersets to ensure a challenging and effective session. Whether your goal is to save time, build muscle, or work around limited equipment, we’ve got you covered.

You’ll also find modifications and progressions tailored to your specific needs, along with valuable tips such as focusing on eccentric movements to maximize muscle growth. 

BODYBUILDING 

Bayesian Biceps Boost

By now, you’ve got plenty of biceps exercises to build an effective periodization plan. However, there’s one curl variation we’d be remiss to overlook: the Bayesian biceps curl. This cable-based movement is a powerful tool for establishing a strong mind-muscle connection and placing your biceps under tension in their lengthened position, key factors for promoting muscle growth.

In the article below, we’ll dive into everything you need to know about this underrated exercise. From mastering proper form to exploring alternative sets and reps for hypertrophy and endurance, we’ve got you covered. We’ll also highlight common mistakes to avoid, like standing too far from the cable machine, and explain who can benefit most from incorporating Bayesian curls into their routine.

THE DROP SET 

• After destroying your biceps with the movements above, you’ll want to include some static stretching to aid recovery. Here are eight of the best biceps stretches. 

• Biceps curls aren’t only effective for arm growth. These are three reasons why they improve shoulder health. 

• For some non-biceps content: the 2025 Chicago Pro bodybuilding show is in the books. See who walked away on top and in possession of an Olympia qualification.

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