body{-webkit-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-moz-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-ms-animation:-amp-start 8s steps(1,end) 0s 1 normal both;animation:-amp-start 8s steps(1,end) 0s 1 normal both}@-webkit-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-moz-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-ms-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-o-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}body{-webkit-animation:none;-moz-animation:none;-ms-animation:none;animation:none} h1, h2, h3 { font-weight: normal; } amp-story-page { background-color: #131516; } amp-story-grid-layer { overflow: visible; } @media (max-aspect-ratio: 9 / 16) { @media (min-aspect-ratio: 320 / 678) { amp-story-grid-layer.grid-layer { margin-top: calc((100% / 0.5625 - 100% / 0.6666666666666666) / 2); } } } @media not all and (min-resolution:.001dpcm) { @media { p.text-wrapper > span { font-size: calc(100% - 0.5px); } } } .page-fullbleed-area, .page-background-overlay-area { position: absolute; overflow: hidden; width: 100%; left: 0; height: calc(1.1851851851851851 * 100%); top: calc((1 - 1.1851851851851851) * 100% / 2); } .element-overlay-area { position: absolute; width: 100%; height: 100%; top: 0; left: 0; } .page-safe-area { overflow: visible; position: absolute; top: 0; bottom: 0; left: 0; right: 0; width: 100%; height: calc(0.84375 * 100%); margin: auto 0; } .mask { position: absolute; overflow: hidden; } .fill { position: absolute; top: 0; left: 0; right: 0; bottom: 0; margin: 0; } @media (prefers-reduced-motion: no-preference) { .animation-wrapper { opacity: var(--initial-opacity); transform: var(--initial-transform); } } amp-story-grid-layer.align-bottom { align-content: end; padding: 0; /* AMP CTA Layer will exactly occupy 74px regardless of any device. To space out captions 74px from the BOTTOM (AMP CTA Layer), 74px from the TOP should also be spaced out and thus: 2 * 74px will be the desired max-height. */ max-height: calc(100vh - (2 * 74px)); } .captions-area { padding: 0 32px 0; } amp-story-captions { margin-bottom: 16px; text-align: center; } Best Bicep Workouts For Men

Best Bicep Workouts For Men

[{"selector":"#anim-26aab091-5f5b-4694-9634-e8e148c9e3db [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-3ed5f9ee-1284-40a1-a59d-8d777e8d32c8","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-bf57d68d-6854-485d-8ff1-5e1fb9909b99","keyframes":{"transform":["translate3d(-117.54967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-dc70646f-23ce-4c58-a0db-cf7d8c1d13b3","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-320549ee-8570-4cfd-b798-c803481e31b4","keyframes":{"transform":["translate3d(-117.16172%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

1. Alternating Incline Dumbbell Curl

The Alternating Incline Dumbbell Curl is one of the finest bicep exercises for mass if you really want to bulk up your upper arm.

[{"selector":"#anim-8c1aa0cb-47e8-4bab-9caf-4e55320ae41b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-1185b21a-73cf-43b8-90d8-ea21bb3aec85","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-82741a91-7914-411f-b803-93d1651b0799","keyframes":{"transform":["translate3d(-117.54967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-610c9b43-fc26-46f2-878c-1e13337d5b07","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-df639aa0-c583-4df8-883a-050b10e07ddf","keyframes":{"transform":["translate3d(-117.49175%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Alternating Incline Dumbbell Curl

This variation strengthens the upper portion of your brachii, allowing you to attain the massive muscle growth you've been seeking. 

[{"selector":"#anim-f290b51c-adce-4e56-9089-5fa9a27bfc47 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(10.833648824747494%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-fb0a93e1-6c1d-472a-9b5f-5edae41fbb5c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-35af707d-22a5-468d-adc8-ee91413e88e7","keyframes":{"transform":["translate3d(-117.54967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-29f3d622-7d10-443d-a29a-f958a9f6f86f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-40f9b2c8-802f-4178-aedb-8fdce621a943","keyframes":{"transform":["translate3d(-117.49175%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

2. Seated Alternating Hammer Curl

The Hammer Curl, while not particularly the most well-known bicep exercise, is a favorite among bodybuilders and strongmen.

[{"selector":"#anim-8e40bfdc-ce24-4bf6-865b-96553c2d0af4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-1.0658141036401503e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-88ef5e20-b101-47fb-b3a6-eb2ee0e8b0b9","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-ef81e50a-b917-43b5-9723-f226f328f210","keyframes":{"transform":["translate3d(-117.54967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-b6552ed4-e5f3-4bd3-9168-7a762dbc4197","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-f46bab8a-ebcb-4c15-81c2-b4b86e786e28","keyframes":{"transform":["translate3d(-117.49175%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Seated Alternating Hammer Curl

This variation of the Seated Alternating Hammer Curl allows you to focus on each arm individually, isolating and emphasizing individual growth. 

[{"selector":"#anim-247a9142-6154-4305-9ce2-877454afa10e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-ada65ff0-310f-423c-9b0e-480bde922735","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-ceb8eb79-b053-467d-8226-b45c08b1632f","keyframes":{"transform":["translate3d(-117.54967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-91bee261-0789-48e0-a9e8-3e3349cb5a25","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-ba3961e5-4103-4463-b101-396c5691571e","keyframes":{"transform":["translate3d(-117.16172%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

3. Standing Reverse Barbell Curl

When you curl a weight with an overhand hold, you place additional stress on the brachioradialis, which is typically underutilized. 

[{"selector":"#anim-94ba5d86-1c4a-4971-9da2-72a0acd4b4b3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}][{"selector":"#anim-0bf12c53-454d-4411-845a-c50d76c95a2e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-85d29047-85a0-4b05-8598-8905dafcf7ba","keyframes":{"transform":["translate3d(-115.89405%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-842c830b-eec6-4191-bff3-58c82501c7ee","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-74802eda-dfc9-4afa-b6d0-88d14a858478","keyframes":{"transform":["translate3d(-115.84159%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Standing Reverse Barbell Curl

Lightweights will certainly suffice. To perform Reverse Standing Barbell Curls.

[{"selector":"#anim-0a5329d2-a88d-4133-9404-8d2866f50342","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}][{"selector":"#anim-4fb25e7f-dff1-4cd1-bca5-17e573b19eba","keyframes":{"transform":["translate3d(-124.65754%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

More Stories

Learn more