How To Build Big Biceps / Guns / Arms – Buff Dudes


The Buff Dudes are back with episode two, and this one focuses on Biceps.

Brandon Myles White takes us through five classic arm workouts and takes us one step closer to becoming a Buff Dude by building those guns!

Here's a rundown of what we take a look at:

Barbell curls – Wide grip will help build the short head of the bicep and build peak. close grip BB curl will focus on the long head and brachioradialis. Size, mass, strength – this is why the BB curl is the favorite in total biceps builder.

BB curl works:
Long head
Short head
Builds – size, strength, and peak.

Hammer curl –
Long head
Builds – size, strength.

Alternating DB curl –
Long head
Short head
Tip – focus on the supinating of the hand.
Builds – peak and size.

Concentration curls –
short head
long head
takes the delt activation out of the equation.
Tip – always get the full range of motion from the complete stretch to complete flexion. making sure to get the extra supination at the top of the movement.
Builds – Mountain PEAKS

Spider curls –
short head
long head
Tip – focus on the stretch at the bottom position and bring the BB to the forehead.
Builds – biceps peak

Buff Dudes / Fitness / Forearms
Starring: Brandon Myles White
Shot n' Edited by: Hudson

Music by Kevin MacLeod

Griphop – ISRC: US-UAN-11-00413
Impact Intermezzo – ISRC: US-UAN-11-00620

Pixel Art By João Victor G. Costa (JinnDev)

Rates : 0
  1. Buff Dudes / August 13, 2012

    • TheBlueboyfan / February 3, 2014

      thanks buff dudes

    • Alejandra Pecayo / May 31, 2014

      Nah not the girls like me bro. We don’t need to know that you have bigger
      boobs than we do

    • bud knowitall / June 3, 2014

      you should look some more scooby,athleanx,weight gain network are all fine
      channels i agree about chang though

    • xS1LV3RxHAZ3x / June 11, 2014

      +bud knowitall

      hey whatch luimarcos opinion on mike chang, it’s helarious.

    • Claudiu Marian / July 15, 2014

      i love you man 🙂

  2. gamesofor / August 24, 2015

    haha lol it seems like jaime lannister has started working out lately

  3. TheTerminator / November 14, 2015

    Craziest man I’ve ever seen! Ahahahaha! Love your videos!!! Really helpful!
    Love you Buff Dudes!!

    • TheTerminator / November 14, 2015

      You’re helping me a lot! Thanks again from Italy!! 😉

    • David Billa / March 31, 2016

      +Andrea Dal Monte k

    • Unlimited Progress / May 22, 2016

      +Andrea Dal Monte Excited much?

  4. The Vapologist / February 3, 2016

    That ending was motherfucking awesome ?

  5. emrebozkurt800 / March 10, 2016

    now that was funny as hell 🙂 Keep up the good work dudes!

  6. Febriarto Fadjar / April 19, 2016

    If i want to build big biceps,so i must do all of it? 5 workouts?

  7. Tan Trinh / April 26, 2016

    I thought the peak is the long head and the size is the short head

  8. MJ D / June 3, 2016

    Love the humor. Don’t like some youtubers who take themselves too
    seriously. Might as well have fun when you’re getting BUFF! lol

  9. SuperBadewannenpirat / June 12, 2016

    Sam Winchester? Dmnd you got big

  10. cyberjack / June 17, 2016

    Mad as a bag of frogs .. but very good no BS advice.

  11. Vega Winnfield / June 29, 2016

    for a while there…i thought he was sam winchester ?

  12. Shubham Choudhary / July 2, 2016

    17K likes for that ending. 😀 love this channel.

  13. TDGFan / July 8, 2016

    how big are he’s upper arms?

  14. Quest Xngy / July 11, 2016

    the ending ??

  15. Impala 6789 / August 5, 2016

    You make me laugh. 🙂

    I love you.

  16. Charles fairnot / August 5, 2016

    do i do all of these

  17. Abwon•Over•Everything / August 6, 2016

    After discovering your channel, I literally unsubscribed from the other
    fitness ones. You guys are hilarious and I don’t feel like I’m being
    lectured like the other channels. Great videos

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