How to get bigger arms (Biceps)Having bigger , stronger arms can give you a feeling of confidence. Muscular arms can also convey a sense of athleticism and strength.
The main 2 main muscles in upper arm are the biceps in the front and triceps in the back. They are opposite functioning muscle group, so they require different types of exercises for strength training.
Want to build big arms? Of course you do! Try this bicep workout on for size.
Benefits of training your biceps :
Build bigger arms
Healthy elbow flexion
Easier to do everyday task
1. Standing dumbbell curl for biceps :
- Grab a pair of dumbbell and let them hang at arm’s length next to your sides.
- Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbell as close to your shoulders as you can.
- pause, then slowly lower the weight back to the starting position.
- ‘Each time you return to the starting position, completely straighten your arms.
- 3 set of 10 to 12 reps.
2. Hammer curl for biceps:
- Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs.
- without moving your upper arms, bend your elbow and curl the dumbbells as close to your shoulders as you can.
- pause, then slowly lower the weight back to the starting position.
- Each time you return to the starting position, completely straighten your arms.
- 3 sets of 6 to 8 reps.
3. Incline dumbbell curl for biceps :
- Grab a pair of dumbbellHow to get bigger arms (Biceps) and lie with your back against a bench that’s set to a 45 degree incline.
- without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
- Pause, then slowly lower the weight back to the starting position.
