build bigger biceps

Bigger Biceps With Strap Curls

In Playground Workouts, Pull Up & Biceps Training, Suspension Trainingby Matt

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Curls are a satisfying staple for building bigger biceps. Back in the day, I used to camp out on the preacher curl or biceps curl machine, but I gave that all up when I learned how to do curls on suspension straps.

I find it’s much easier to build bigger biceps with a towel and suspension straps compared to conventional free weight exercise. Much of the reason is because you don’t have to stress your joints with a heavy weight that can limit your range of motion and intensity. Using straps gives you the ability to use leverage to place a lot of resistance on your arms without requiring a lot of work from the rest of your body to stabilize an external load.

Also, adding a towel will improve grip strength and give you the freedom to twist your hands in the middle of each rep to maximize tension in your arms. It’s sort of like crossing the benefits between using a weight machine and free weights without the disadvantages of either.


Here are a couple of workouts to try out this week.

#1 Pre-exhaust biceps workout

  • Towel curls 2 sets of 10 reps with 30 seconds of rest between each set
  • 3 sets of pull ups or row 12 reps each
  • Finish with isometric curl hold for 20 seconds.

#2 Curl and pull up super set

  • 1 set of pull ups to a high level of fatigue or until form breaks down.
  • 1 set of curls 12 reps.
  • Repeat 3-4 times.

#3 Pull up and curl tabata finisher

  • 3 sets of pull ups or rows with 1 minute rest between each set.
  • Tabata (20 seconds of work 10 seconds of rest for 8 rounds) of strap curls to finish.