How to Build Bigger Biceps: Train Smarter, Grow Faster (The Bullworker Method)

When someone says “flex!” the first thing most people show off is their biceps — and for good reason. Defined, powerful biceps symbolize strength and instantly elevate your physique. But here’s the truth:

Most people train their biceps wrong.
Heavy weights, long workouts, and endless curls do not guarantee growth.

If your biceps aren’t growing the way you want, it’s not because you’re not working hard…
It’s because you’re not working smart.

Today, you’ll learn the science-backed, Bullworker-approved method for building bigger biceps—faster by targeting all the muscles involved and maximizing time under tension.

Let’s go.

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Why Your Biceps Aren’t Growing (Yet)

Your bicep isn’t just one muscle.
It's two heads (long & short), plus a hidden “cheat code” muscle under your bicep (the brachialis) that dramatically increases arm size when trained correctly.

Most lifters only train one part — leaving major gains on the table.

To build bigger, thicker, wider biceps, you must target:

1️⃣ Short head – builds width & size
2️⃣ Long head – creates the peak
3️⃣ Brachialis – pushes the biceps up for a larger look
4️⃣ Forearm flexors – increase elbow stability & strength

Bullworker training (isometrics + controlled reps) engages more muscle fibers per rep than traditional curling — helping you grow in less time.

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The Secret Weapon for Bigger Arms: The Brachialis

If you want noticeably bigger biceps quickly, train the brachialis.

This muscle sits under your bicep — when it grows, it literally pushes the bicep up, creating bigger-looking arms even without added bicep mass.

You train it using:
✔️ Hammer grip
✔️ Reverse grip
✔️ Neutral-hand curls

Most people skip this.
You won’t.

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Train Smarter: How to Build Each Part of the Biceps

Each exercise follows Bullworker’s proven protocol:
7-second isometric hold at 60–80% effort → 12 slow, controlled reps

This maximizes muscle fiber recruitment + hypertrophy + time under tension.

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1. Short Head Activation (Build Width & Thickness)

Exercise: Cable Curl (Inside Frame)

How to do it:

• Grip the top Bullworker cable with your palm facing up

• Arm positioned in front of your torso

• Curl only from the elbow

• Hold 7 seconds (60–80% effort)

• Perform 12 slow reps

This adds density and gives your biceps that full, rounded look.

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2. Long Head Training (Build the Peak)

Exercise: Traditional Bullworker Bicep Curl

How to do it:

• Hold the Bullworker vertically beside your body

• Palm supinated (turned outward slightly)

• Curl from elbow only

• 7-second hold + 12 reps

This is what creates the iconic “mountain peak” bicep.

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3. Brachialis Training (The Cheat Code for Bigger Arms)

A. Hammer Curl (Neutral Grip)

• Hold the thicker tube near the handle

• Keep thumb-up position

• Curl smoothly

• 7-second hold + 12 reps

B. Reverse Grip Curl

• Grab cable with palm facing down

• Curl from elbow only

• 7-second hold + 12 reps

This delivers huge size increases over time.

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The Two Most Important Rules for Bigger Biceps

1. Form Is Everything

The biceps only work when the elbow bends.
Not the shoulder.
Not the back.

Avoid:
❌ swinging
❌ lifting your elbow
❌ using momentum

Follow:
✔️ isolate the elbow
✔️ slow tempo
✔️ squeeze at the top

Mastering form builds biceps faster than adding weight.

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2. Time Under Tension = Hypertrophy

Muscles grow when:

• Fibers are stressed

• You reach deep fatigue

• You maintain continuous tension

Bullworker’s isometric-to-dynamic formula is scientifically shown to activate up to 66% more muscle fibers than traditional weights.

That’s why you’ll feel the burn faster — and see results sooner.

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Sample Bigger Biceps Routine (Bullworker Steel Bow or Any Bullworker)

1. Cable Curl (Short Head) – 7 sec + 12 reps

2. Bullworker Curl (Long Head) – 7 sec + 12 reps

3. Hammer Curl (Brachialis) – 7 sec + 12 reps

4. Reverse Curl (Brachialis/Forearms) – 7 sec + 12 reps

Complete 2–4 rounds, depending on your fitness level.

Always:
✔️ Breathe
✔️ Use intentional flexation (mind-muscle connection)
✔️ Control every rep
✔️ Stop if you feel pain

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Conclusion: The Fastest Path to Bigger Biceps

If you want bigger, stronger, more defined biceps:

🔥 Train all sections of the bicep
🔥 Include brachialis work
🔥 Master form & tension
🔥 Use the 7-second isometric method
🔥 Keep workouts simple & effective

With this smarter approach, you won’t waste effort — you’ll build biceps you’re proud to flex.

If you enjoyed this guide, share it with someone who wants bigger arms, and drop any questions below. Keep charging!