My Biceps Are Small! Help?

[Cutty]

I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.

[Soldier]

My biceps are really activated by all types of pullups. I find that close grip chins and opposing grip pullups leave my biceps and forearms completely thrashed, and I've built some pretty good bicep size while putting an emphasis on pullups of every kind.

[evilinmotion]

Originally Posted by Cutty

I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.

That would depend on height... 17" on a 5'4" frame is huge on a 6'4" is just normal

For Arms I just do extra triceps work and curls sometimes...I don't think anyone needs to do bicep curls and tri ext all the time if they are already doing a lot of heavy pulling/pushing movements...unless they are prepping for a BB contest...

[EliteDreams]

Want bigger biceps? Do dips. And military presses.

[1morerep]

“Biceps are like ornaments on a Christmas tree" – ed coan

[BendtheBar]

Originally Posted by Cutty

I have 17" arms (nothing great), higher bodyfat so my biceps aren't cut like you would think, but I don't do curls. I do heavy heavy deadlifts, bb rows (supinated grip for better bicep utilization) and supinated pull ups/seated pull downs.

Oh, and squats adds mass to the whole body. I would add a few sets of 10 reps on some curls if you are lacking THAT bad.

You have at least another quality inch, to an inch and a half to gain. These final gains will make your arm look much bigger.

Some curls a week is good. It's the guys who do 20 sets a week that are really going overboard in my opinion.

[Cutty]

I've been focusing mostly on just strength strength strength. This next go around I will program in some sort of arm work. Thanks btb