How To Build Bigger Biceps With Calisthenics & Weights

How would you like to learn how to build bigger biceps with calisthenics and weights? If so then todays this weeks video is going to be for you?

My name is Andrew Aurora and I help men in their 20's and 30's build athletic physiques and functional strength using calisthenics and resistance training

And in this post I am going to be showing you one of my favorite routines to build bigger biceps using both weights and calisthenics.

Let's jump right in

We all want to build bigger biceps so we can flex on other dudes and get girls, and today I wanna give you a routine that will allow you to do just that

You biceps consists of a long head, a short head, and the brachialis, all of which contribute to the aesthetic of your arms

There are a variety of different bicep exercises out there that you can do, but for this video I have included what I believe to be the best ones for developing the most bicep gains

Let's jump right in

Nothing like a good ole fashion chin up to kick off your bicep routine, and I like to make it even better with extra weight

If you can't currently handle extra weight that's fine, but for me some extra weight really makes all the difference 

When doing the chin you can perform this exercise with a few different grips, but I prefer to have a little bit of a closer grip because I don't like how it feels on my wrists to have a wider grip

When doing the chin up, or any bicep exercise, it's important to really focus on letting your biceps do the work and not letting your wrists take over 

Be sure to keep your wrists straight, your core tight, and get full extension on the arms 

Otherwise if you don't then your form will be weak and you won't be putting as much work on the biceps as you could have 

The chin up, though old-school, is still a great bicep exercise to this day. Aim for a weight that challenges you in the 10-15 rep range

This exercise is great for getting full extension (which is often times left out of most bicep exercises) on the long head of the bicep 

This extra extension allows you to achieve a bigger pre-stretch on the bicep, allowing for more muscle development 

The goal here is to set on a bench with a little bit of an incline and let your arms rest at your sides and hang a little bit behind you 

Once your arms are straight, curl them up all the way to the top to get a nice tight contraction

Then let them go all the way back down, control the eccentric on the way down, and proceed to curl up again 

Do this for about 10 reps or so with challenging weight and I guarantee you will feel the burn

This curl is really focused on hitting the brachialis, the muscle that is responsible for getting you more of that width on your bicep

Admittedly I haven't focused on this as much over the years in my bicep training which is why I want to include it here so that way you don't leave it out in your training

By using this pronated grip as well moving the dumbbell across your body you will really feel that in the brachialis muscle in a way you may have never felt before

I suggest using a challenging weight but not going super heavy at this point in the exercise. Aim for a weight that challenges you in about 10 reps on each arm

The goal with this exercise is to use a heavier weight, cheat up to the top, and really focus on the eccentric portion of the exercise.

One of the most important aspects of bicep training, or training in general, is overlooking the eccentric.

This is such a vital part of the exercise and is really half the work

If you don't pay attention to the eccentric you will be leaving a lot of gains on the table, and that is exactly what this exercise is for

Get a weight that isn't crazy heavy, but is a little bit above challenging and cheat the bar up to the top using momentum 

From here what you are gonna do is slowly let the barbell drop and control the eccentric on the way down 

This will give you a chance to lift heavier weight that you normally wouldn't be able to handle as easily while still being able to get the results of training with heavier weight

This exercise is ideal as an eccentric overload exercise to really push your muscles to their limit

The next thing I wanna focus on for building your biceps is supination while curling the dumbbell 

What you are going to do is curl the dumbbell like you would in any curl, but this time you are really gonna focus on getting a nice supination of your wrist 

What this will do is give you a better contraction on both the long and short head of your bicep, allowing for more bicep gains than you would get from a regular curl 

At this point you may already be gassed on your biceps, so if you need to feel free to use a lighter weight. 

Just be sure to get that supination at the wrist

If you enjoyed this post and want to watch the video version, head on over to my Youtube channel