Legendary bodybuilding coach Hany Rambod discussed the best exercises to build biceps.
Hany Rambod continues to lead some of the best bodybuilders in the world. He also continues to run a successful social media page and during a recent podcast, Rambod took on a Q&A session where he revealed the best bicep exercises to build size.
Over the course of his career, Rambod has coached the likes of Phil Heath and Jay Cutler. Now, he can be seen in the gym with the last two Olympia champs, Derek Lunsford and Hadi Choopan, and Classic Physique champion Chris Bumstead.
Rambod has helped many competitors build Olympia championship physiques. In this piece, we detail how Hany Rambod’s knowledge can help you build muscle and his best exercises to build biceps.
Hany Rambod Shares 3 Best Bicep Exercises
Hany Rambod was asked a question on the best bicep exercises to build muscle and he was able to give an in-depth response about these three workouts:
Spider Curls
The conversation began with Rambod discussing spider curls:
“I love spider curls. That’s the one where you’re leaning forward on a bench, chest is up on there, and you really get that great contraction.”
Hammer Curls
Hammer curls have been a staple for decades in bodybuilding and Rambod believes it is still one of the best exercises to gain size.
“Hammer curls. Good forearm activation, bicep brachialis. Just sometimes, you know changing it up a little bit by going slightly cross-body but any variation of that. Again, you can even do those on the spider bench, but that is a staple.”
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Drag Curls
The final exercise was drag curls. Hany Rambod mentioned the curl machine from Panatta as one of his favorites right now. He acknowledged that many gyms might not have this machine so it can be substituted with a straight or cambered bar.
“You’re basically dragging the barbell across your body and if you don’t have that machine and you want to do drag curls, you just basically use a straight bar or a cambered bar and it goes right up to your belly button and you just curl all the way up.”
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