BEST WORKOUT FOR GETTING BIGGER BICEPS

Every guy in the gym wants to have big arms and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms – to be noticed by lifters in the gym but what are you going to need to get bigger arms fast?

To build bigger arms you will need to use the right exercises. You won’t build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger. Here are some exercises you should be trying ASAP!

Barbell Curl

A barbell curl is a pull-type, isolation exercise that works primarily your biceps but also trains muscles in your forearms and shoulders to some degree, as well.

How To

Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged.

Take Four Sets 

  1. Warm-up sets (lightweight 20 reps)
  2. Increase weight (12–15 reps)
  3. Increase weight (10–12 reps)
  4. Increase weight (8–10 reps)

Alternating Dumbbell Crul

Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life.

How To

Hold dumbbells at sides with palms facing in. In alternating fashion, curl each dumbbell to shoulder while rotating palm toward the body. Repeat for specified reps. Immediately perform a set of Alternating Hammer Curls with palms facing throughout the entire movement.

Take Four Sets 

  1. Warm-up sets (lightweight 20 reps)
  2. Increase weight (12–15 reps)
  3. Increase weight (10–12 reps)
  4. Increase weight (8–10 reps)

Standing Biceps Cable Curl

Cable bar curls are a more isolated exercise (they isolate the bicep with fewer synergistic muscles participating in the movement) and also provide more constant tension on the muscle. They are better at shaping the muscle or finishing it off at the end of your bicep session.

Take Four Sets 

  1. Warm-up sets (lightweight 20 reps)
  2. Increase weight (12–15 reps)
  3. Increase weight (10–12 reps)
  4. Increase weight (8–10 reps)

Concentration Crul

The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling but is more often performed seated on a bench. It’s great for emphasizing the biceps peak and is often used to finish a biceps workout.

Take Four Sets 

  1. Warm-up sets (lightweight 20 reps)
  2. Increase weight (12–15 reps)
  3. Increase weight (10–12 reps)
  4. Increase weight (8–10 reps)

Preacher Crul

The preacher curl is classified as an isolation exercise, meaning it only involves one joint and one muscle: the biceps. But that doesn’t mean it’s the only muscle worked. The brachialis and brachioradialis (two other elbow flexors) also assist with the movement of the preacher curl exercise.

Take Four Sets 

  1. Warm-up sets (lightweight 20 reps)
  2. Increase weight (12–15 reps)
  3. Increase weight (10–12 reps)
  4. Increase weight (8–10 reps)
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