Do you wish to have bigger arms? Undoubtedly after the chest, the second most desired muscle to develop is to have strong biceps. Many will agree that there is something attractive and alluring about bigger biceps. The reason could be - it looks attractive when you fold your sleeves in a way to show off or a girl call you hot or strong just because of your biceps. In this post, I will be briefing the ways how to maximize the size of the biceps fast and effectively.
1. Barbell Curl
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This exercise can be done in different ways, one arm resting on inner thigh, standing with dumbbells, preacher curl and seating with dumbbells.
How to Perform?
- Hold the bar with an equal gap of the shoulder, arms should be straight toward the floor and elbows locked an inch from your sides.
- Curl weight toward the chest
- Hold weight as it slowly lowers to the floor for a full stretch.
2. One-Arm Dumbbell Preacher Curl
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This exercise focuses stress on the peak found in the head. There should be an isolating movement because that adds fullness at the lower portion of the muscle.
How to Perform?
- Use regular preacher bench, hold a dumbbell with an underhand grip and lock elbow firmly in place in an extended position while sitting on the bench.
- Slowly curl the dumbbell up, trying to touch the shoulder.
3. Incline Dumbbell Curl
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It is another effective exercise as it lets one gain a full range of motion while getting a full stretch at the bottom. Make sure that the amount of weight you are using must be less than the bar curl. It is important to keep in mind because it will give you amazing pump.
How to Perform?
- Lay back on an incline bench, hold two dumbbells with arms stretched back and down.
- Lift the dumbbells up and out with both hands.
- Slowly get back and start position.
4. Hammer Curls
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It is not strictly a biceps exercise, but still, it will develop the brachialis, give an amazing size pump to the biceps area.
How to Perform?
- Place the palms in a neutral position and keep elbows fixed at the side of the body
- Lift the dumbbells up.
- Lower dumbbells slowly and keep repeating.
5. Biceps Training Tips You Need To Keep In Mind
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- Avoid over training The Biceps
- Aim For Size And Shape Will Follow
- Keep Form Strict
- Train Biceps Independently
- Warm-Up Properly
To avoid any injury it is suggested to stretch for few minutes and complete at least one set of 15-20 repetitions with a weight of around 50 % of your working weight.
