Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


Frank Sepe Shares His Secrets for Blasting Biceps

EG News

Iron Killer
Jacked Immortal
EG Freak
Mutated
Fully Loaded
EG Cash
140,795
Whether you’re a fitness rookie or a seasoned gym veteran, building big biceps are a priority. That’s why if you need advice on how to build them, you should go to someone that knows and shows. There is no one better to ask then Sleeveless co-host and M&F cover model Frank Sepe.

Basic Tips For Big Biceps​


If you’re looking for some super advanced secret movement that only insiders know, you’re in for a shock. Sepe relies on the basics, and that’s because they work.

“You should either start with barbell curls or dumbbell curls,” Sepe said. “I’m going to start with dumbbell curls as my first exercise.”

Sepe is also an advocate for good form. While momentum can occasionally have its place, it shouldn’t be the norm.

“Don’t use body momentum. Keep your elbows tucked in, and squeeze to contract the muscle at the top,” said Sepe. “Even if you have to cut the weight in half.”

He followed that exercise with preacher curls, which Sepe called one of his favorite exercises. Even though Sepe has been highly involved in the fitness industry for multiple decades, he doesn’t see the need to reinvent the wheel.

“You don’t need these fancy, crazy moves that people are doing now,” he said.

After four working sets there, he went back to the dumbbell rack, this time to focus on the brachialis and forearms with hammer curls.

“We’re going to get four sets of 12-15 reps here with about 30 seconds rest in between,” he says. “Get that squeeze.”

Sepe finished the workout with concentration curls. Whether you do this workout after back or with triceps, the pump will be real and the gains will last for a long time to come. Take this workout for a spin, and let Sepe know how it goes by following him on Instagram @frank_sepe.

For more great workouts like this as well as other awesome tips, subscribe to the Muscle & Fitness YouTube channel.

Frank Sepe’s Big Biceps Workout​

  • Alternate Dumbbell Curl – 4 sets of 12, 10, 8, 6 reps (Sepe may add a fifth set with lighter weight.)
  • Preacher Curl – 4 sets of 8-10 reps
  • Hammer Curls – 4 sets of 12-15 reps
  • Concentration Curl – 4 sets of 15-20 reps

One-Arm-Dumbbell-Row-1109.webp
Arm Exercises

6 Tips for Bigger, Stronger Arms


Whether your goals are aesthetically or strength focused, give these a try for powerful arms.

Read article

Continue reading...
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Log in

Already have an account? Log in here.

Similar threads

If ever there was a bodybuilder who exemplified ‘bicep goals’ it was Phil Heath. Despite retiring from active competition, the seven-time Mr...
Replies
0
Views
138
Jay Cutler had a rough night back in 2008 when he came runner up to Dexter Jackson, ending his two-year run as Mr Olympia. Still, the bodybuilding...
Replies
0
Views
87
  • Featured
Dogpound Gym founder and trainer Kirk Myers may look tough on the outside, but don’t let his giant muscles fool you. Myers learned at an early age...
Replies
0
Views
235

Latest threads

Back
Top