How to Build Bigger Biceps FAST | Science-Backed Exercises

Want to grow your biceps faster? In this video, celebrity coach Shivoham breaks down the science-backed workout strategy for bigger arms — covering bicep length, width, and peak.

Learn the best bicep exercises like:
Incline Dumbbell Curl
Preacher Curl Variations
Cable Hammer Curls
Spider Curls

Shivohaam explains the anatomy behind each movement, how to keep tension, what mistakes to avoid, and bonus techniques like 21s and resistance band preacher curls.

00:00 - Intro & Bicep Training Overview
00:46 - Understanding Bicep Anatomy (Long Head, Short Head, Brachialis)
01:43 - Targeting Bicep Length (Long Head)
02:20 - Incline Dumbbell Curl Explained
05:10 - Cable Curl for Length & Constant Tension
07:12 - Why Cable vs Dumbbell? Tension Comparison
08:08 - Targeting Bicep Peak (Short Head)
09:12 - Preacher Curl Form + Common Mistakes
10:00 - Bonus Technique: 21s (Top, Bottom & Full Reps)
11:11 - Supination Tip for Peak Development
12:15 - Wide-Grip Straight Bar Curl for Peak
12:39 - Outward Curling Dumbbell Tip for More Peak
13:36 - Using Supination in Normal Curls
14:01 - Cable Preacher Curl for Constant Peak Tension
14:58 - Bonus: Band-Resisted Preacher Curl for Peak
16:24 - Targeting Bicep Width (Brachialis)
16:41 - Hammer Curls with Dumbbells (Neutral Grip)
17:26 - Leaning Variation for Hammer Curl Intensity
17:56 - Across-the-Body Dumbbell Hammer Curl
18:36 - Cable Rope Hammer Curl (3 Variations)
20:10 - Hammer Curl Triset (Finisher)
20:53 - Bonus: Spider Curls for Length + Peak
21:45 - Why You’re Not Feeling the Pump (Mind-Muscle Tip)
22:54 - Choosing the Right Weekly Bicep Routine
23:32 - Mixing Equipment & Variations for Growth
23:56 - Final Thoughts + Progressive Overload Tips
24:30 - Outro & Call to Action

✅ Build biceps that pop – the smart way.

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