Having the right biceps is essential for bodybuilding, but maintaining massive biceps is not an easy task. However, with the right exercise, one can do wonders. But what are some exercises that could give you massive biceps? Well, we have Patrick Johnson to the rescue. The Danish IFBB pro bodybuilder and bodybuilding coach must know a thing or two about big biceps.

Recently, in an Instagram post, he shared some exercises that have helped him achieve enormous biceps. In a reel that he posted on Instagram, Patrick Johnson mentioned the need of having big gorilla arms. He wrote in the caption, “Who doesn’t want big gorilla arms!!” 

And as a bodybuilding coach, he had a few tips on how to train biceps. He even gave an insight into how he likes to train his biceps. He wrote, “I primarily perform isolated exercises for my biceps and triceps workout. Focus on bicep exercises/ movements which provide constant tension…”

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Not only this, he even went on to describe some of his favorite exercises when it comes to bicep training. He wrote in his caption, “…today’s example – Two of my favorites – Face-down Spider Curls and Dumbbells Incline Face-down hammer curls.” 

Now that we know how Johnson trains his biceps, it’s imperative to know in-depth about the exercises he recommends.

The Johnson Bicep Curls Manual

To execute a proper Spider Curl, also called the Dumbell Incline Face Down Bicep Curls, you need to let your shoulders drift away from your body, bring the weight up to the chin level and then hold it there briefly, then bring the weight back down again.

The specialty of Spider Curls is that they target specific muscles in your arms such as the long and short head of the biceps Brachii muscles and even the triceps and the Brachialis.

Secondly, to execute a proper Dumbbells Incline Face Down Hammer Curl, you need to face down on the incline bench and hold the dumbbells parallel while hanging your arms directly before you and then curl your arms while keeping the dumbbells parallel till you get past the 90-degree angle. Make sure to keep your elbows stationary during this process.

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The inclined Hammer Curl offers a more comprehensive arm workout as compared to the traditional hammer curl. What are your favorite exercises for larger biceps? Let us know in the comments.