These are the four gym exercises all GAA players should do to grow their biceps 2 years ago

These are the four gym exercises all GAA players should do to grow their biceps

Time to hit the weights.

The GAA season is coming to an end for most of us, with the exception of Dublin and Mayo most people have played the bulk of their championship games and the league is winding down too.

Now it's time to enjoy yourself, go out on a Saturday night, get that pizza you wanted to order and be able to have to plan stuff on Tuesdays and Thursdays for the next couple of months.

But then you blink and all that time off is gone and it is pre-season again.

Most people will use the pre-season to work on a couple of things, their fitness, their explosiveness, strength, speed and of course...their biceps.

It's all well and good having broad shoulders, big legs and a chest that puffs out further than a puffin bird but without big biceps you can't complete the GAA player look and this goes for both football and hurling,


Good biceps are key but why is it that you or your teammate's arms are so goddamn small? It's okay though because we have the gym exercises that can help grow them bad boys.

Personal trainer from Flyefit Drumcondra Daragh Ryan knows a thing or two about how to get the most out of your workouts in the offseason, he also plays senior football for Whitehall Colmcille so knows another thing or two about GAA.

Well, Daragh reckons that if you incorporate these four exercises into your gym routine over the next couple of months you can expect to see your biceps grow.

Bicep curls

They're the go to exercise, bread and butter stuff really. Up and down in a nice controlled manner, don't be swinging your arms for momentum because you're only fooling yourself.

The most important thing with growing your biceps according to Daragh is to focus on clean repetitions and keep them weights low.


You can do four sets on each arm and eight repetitions.

Hammer Curls

Similar enough to the bicep curls but it doesn't make them guns burn any less.

You'll be hitting all parts of your biceps with this and go for four sets and 12 repetitions.

Reverse curls 

Time to get the EZ bar out, yes it's weird and can be difficult to know where to place your hands but you'll get used to it.

Them forearms, which are just as important as the biceps, are getting a great workout here.

Daragh recommends four sets of 10 here to get the most out of your workout.

Preacher curls 

Nice slow movements here, remember it's not about the weights and all about that form.

Some gyms have the little preacher curl bench you can use but most you'll have to go the good old fashioned way.

Four sets of eight here on each arm should do you just fine.

You can contact Daragh Ryan through his email of or via his Instagram account