Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

To build big biceps, you need to add in some neutral-grip exercises. A neutral grip (thumbs up, palms facing one another) will hammer the brachialis, which sits underneath the bicep, adds thickness to the arm, and pushes the bicep up, making it appear bigger.

Exercises like a hammer curl or pinwheel curl (cross body hammer) with slower tempo work well.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook