PNBA pro natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) pro athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
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If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
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Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
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Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
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