Tip: Supinate for Bigger Biceps

Want bigger arms? Do the twist: supinate at the top. Here's how.

Trying to build your biceps? The password is "supination." That just means turning your wrists in toward your body. This is done at the top of exercises like dumbbell or cable curls.

Try it now with no weight. Hold up your arm in the top position of a dumbbell curl. Now watch your biceps and supinate. See your biceps contract harder and pop up?

Now do it weights. Before you start, try to touch your shoulder blades together – pull them back and down. This will help you keep your front delts out of the equation and keep more tension on the targeted muscle.

Arash Rahbar is an IFBB pro bodybuilder, who jumped on the Classic Physique stage as soon as the division began in 2016. He went on to win the 2016 Pittsburgh and NY pro shows, qualifying him for the first ever Classic Physique Olympia, where he placed 2nd. Arash implements many techniques and philosophies he has learned over his 23 years of experience in bodybuilding. Follow Arash Rahbar on Facebook