Stars, Stripes, and Sleeve-Popping Pipes

3 Bicep Exercises to  Hit BEFORE the BBQ 🌭🍔💪

Even George Would’ve Trained Arms Before Crossing the Delaware 🏞️

🇺🇸 The Arnold Cheat Curl

The Arnold Cheat Curl is based off of the overload principle, which requires you to go a bit heavier than you normally would. Technique breakdown is fine while doing cheat curls… within reason.

At the bottom of the curl you need to give yourself a little bump off of your quads to begin momentum, squeezing your biceps all the way through the rep to the top.

Once you reach the top, continue squeezing your biceps, then control the bar back down to the starting position. You can use either a Straight or EZ Curl Bar for Arnold Cheat Curls.

🦅 Aim for 4-5 sets of 10-15 reps as heavy as you can go

🇺🇸 Larry Scott Preacher Curl

Elbows tucked. 

I acquired this principle from reading about Larry Scott over the years, then applied it to my own bicep training. Elbows tucked, make sure that you are going about three quarters of the way down, up and squeeze.

It’s one of the best exercises that people do wrong because of their elbows being too flared out. If you can keep your elbows properly tucked in to your side during the whole rep, then it creates a damn softball squeeze in your biceps.

🦅 Aim for 4-5 sets of 15-20 reps with EZ Curl Bar (can use dumbbells too)

🇺🇸 Incline Dumbbell Curls w/ a Twist

Incline Dumbbell Curls create a great stretch for the bicep while hitting a unique angle. An added bonus is utilizing a 360 degree twist.

Start by doing eight reps. After these eight, let the dumbbells hang, twist them 360 degrees for 5-10 seconds, then complete four more reps.

That twist allows blood to flood the biceps, giving you the nasty pump you want.

🦅 Aim for 4-5 sets of 8 reps, 5-count twist, then 4 more reps (the twist the dumbbells hang by your sides)