3 Arm Buster Bicep Curls To Blow Up Your Biceps

Ever wondered how Arnold got those massive, bowling ball sized biceps? Well, he often thanks his trusty Arm Buster (not ours, of course. Ours is better) for his bulging biceps. Try these three variations with your Arm Buster to get Arnold-approved biceps.

Arm Buster

The Arm Buster is one of our latest additions to the line of 3-dimensional sports supplementation and accessories, and is something we believe wholeheartedly in. it is a simple metal plate that has padded grooves on either side for your arms to rest upon. A harness sits behind the neck for comfort, allowing you the freedom to curl like never before.

The three exercises

Whether a seasoned veteran or an avid newbie, we all know the bicep curl. It is the staple movement for those looking to blow up their biceps, and rightfully so. However, the bicep curl does come with some inherent flaws, particularly involving so much deltoid assistance. This is where the Arm Buster comes in, along with these three movement variations.

1. Dumbbell bicep curls

This may sound like the same exercise you have been doing forever, but the Arm Buster will change that. Since it teaches you such strict form, you will end up halving your weight, putting a lot more tension on the bicep. Here is how you will do it with the Arm Buster:

  • Grab a pair of dumbbells as if you were going to curl.
  • Tuck your elbows into the grooves of the Arm Buster comfortably, so that they cannot move.
  • Perform the bicep curl making sure not to move the elbow forward to compensate for weight.
  • Simple as that.

2. Dumbbell Hammer Curls

The hammer curl is great at working the complimentary muscle groups to give your arms that real swole, thick look. They target the brachialis and brachioradialis specifically, and is far more effective at working the forearm muscles as well as the long head of the bicep.

biggest problem with a hammer curl is that most of us can lift a fair amount more weight over a regular curl, as it incorporates greater musculature. This, sadly, leads to ego lifting, particularly when doing cross-body hammer curls, taking all the tension of the bicep and forearm. The Arm Buster prevents ego lifting, and eliminates the potential for movement during the lift.

Here is how to do it:

  • Grab your dumbbells as if you are going to do a hammer curl.
  • Tuck your elbows into the grooves of the Arm Buster comfortably, so that they cannot move.
  • Perform the hammer curl making sure that the elbow stays tucked in, and does not lift off the Arm Buster.
  • Simple as that. Repeat for reps.

3. Barbell 21’s

21’s are a slightly more advanced technique but are great for activating serious bicep growth. 21’s is an exercise that requires you to perform 7 reps of barbell curls in the lower portion of the lift, another 7 reps in the upper portion of the lift, then another 7 reps with full range-of-motion (ROM).

To start, choose a weight that is around half the weight you usually use for a barbell curl. From your arms being extended, begin curling the bar, but stop when your arms are parallel with the floor, and then return them to the extended position. That is one rep, so repeat that for 7 reps. After which you will raise the bar the peak contraction point of the curl, lower the weight until your arm is parallel to the floor, then raise the weight again. Repeat this for 7 reps. Finally, start from the extended position, and curl all the way to the peak contraction point (full ROM), then lower the weight to the extended position and repeat for 7 reps.

This all needs to happen in one movement, with no breaks, as this will then give you 21 reps for one set (hence the name 21’s). This is a really challenging workout, both mentally and physically, and it will require some serious determination as it will burn. But, you will have done 84 reps of bicep curls by the end of 4 sets, giving you a crazy pump, and even more so with the Arm Buster.

Here is how to do it:

  • Grab your barbell.
  • Tuck your elbows into the grooves of the Arm Buster comfortably, so that they cannot move.
  • Perform the 21’s as described above. make sure that the elbow does not lift off the pad, particularly during the upper portion lifting.
  • Feel the pump.
  • Simple as that.

The Arm Buster is a great way of enforcing those strict form rules we are meant to be adhering to in the first place. However, it is easy to get off track a little, but the Arm Buster – combined with these trusted bicep movements – will give you gun growth like you have never experienced before. Go on, try it.


3D Nutrition Arm Buster is designed to ensure strict form when performing bicep curl movements. By keeping your elbows fixed at your sides, there is no swinging of the arm to take tension off the bicep and assist with curls.


  • Keeps tension on the muscle
  • Rapid bicep growth
  • Keeps perfect form
  • Prevents ego lifting
2018-04-18T09:46:33+00:00 August 1st, 2017|