Do you want to know what the most effective exercises for bigger biceps are? Do you want to know how to put on some serious mass in a hurry? If so, you should read this article.
It’s no secret that you can have big strong arms if you’re willing to work for them. And it’s also no secret that building big biceps will take some time. However, there is an easy way to get huge arms if you follow my advice. Here’s how.
I’ve been told my whole life that biceps won’t develop unless I train with weights. Truth be told, your arms look best when they are trained with resistance. But I’ve never really understood why.
I’ve wasted plenty of hours watching videos, reading books and trying other gimmicky methods only to learn that my biceps aren’t any bigger after a month. Don’t give up hope though. There are some simple exercises you can do that will help you build big, muscular arms. You just need to know what to do.
Here’s how it works: All you have to do is lie on your bicep in a fetal position, hold up two dumbbells straight against your chest and angle them down. Now curl your arms up until they are parallel with each other.
When I first started doing this exercise, I had no idea what to do and my results were horrible. It took a while before I realized that it wasn’t working. After that, I kept at it and found out that I was actually doing the exercise wrong. I wasn’t keeping my arms in line with my body. Instead, I was allowing them to slouch.
Once I learned that I had to keep my arms in line with my body, my biceps began to grow. I haven’t seen much growth since then, but I’ve noticed a big improvement in the strength of my grip. As for my workouts, I try to mix it up between my three favorite exercises: The seated row, the standing-alternate, and the bent-over row. If you want a complete guide to building the biggest, meanest biceps you’ve ever had, then these are the three you need to start with!
The seated row is simple and straightforward. You start by holding a dumbbell with your arm at your side. Next, bend your knees and pull your bent over forward until your shoulder, chest, and elbows are locked out. Keep your biceps straight and squeeze the muscle behind your head. Make sure your elbows are locked out and that your shoulders are locked as well.
This exercise works out the biceps most effectively. The standing-alternate is pretty similar, but it puts more focus on the triceps. Basically, just bring both arms back to your sides, pointing them towards your hands. Next, dip your feet back until your chest is at an angle that you can comfortably reach over and grab the dumbbells, squeezing the muscles behind your head.
The bent-over row is probably the hardest bicep workout of all the exercises listed here. It takes a strong grip and a strong arm strength to do properly. Start by holding the dumbbells with your palms facing behind your head, palms facing each other. Squeeze the biceps as hard as you can and lower the weights down.
There you have it, my favorite workouts for the best biceps. Remember to always do these slowly and with proper form. Also, make sure to keep the weights low and under control. Also, check out the gym’s lifting schedule.