How do I get big biceps fast without using dumbells?

Answer 1

wide grip benching has no effect on stimulating either head of the bicep. if you don't want to use dumbbells then you have to use a barbell. if you don't have either then the only thing you can do is pull-up and/or chins.

in order to stimulate hypertrophy in a muscle it must be exercised through it's entire range of motion with a sufficient load with enough time under tension

Answer 2

nicely i'm able to help you be attentive to the incorrect way as my bicep already gets greater in share to something of my muscle tissues. 4x12 curls (a million/2 or a million/4 being hammer) 2x15 decrease weight Bent over row, 12 x 4 - works bicep and back. I basically these days switched up my work out and that i'll probably be getting rid of isolation curls for bicep because of the fact it already get hit sufficient whilst attempting to work out shoulders (upright row) and back (pullups/bent over row).

Answer 3

I've heard that wide grip bench pressing will do this. Focus on tensing your biceps. Give it a try.