In my last article I began addressing the one of the number one questions I get asked:
“How can I get bigger biceps?”
While there are hundreds of exercises out there; here are just a few to get the arms everyone will envy.
Dumbbell Hammer Curls:
This next exercise is a body builder’s dream come true; it works out your biceps and forearms at the same time. Here’s how to do it:
- Standing with your feet shoulder’s width apart (sound familiar?) grab your dumbbells.
- Letting them hang at arm’s length, keep your elbow’s tucked into torso and keep them there the entire exercise.
- Palms need to be facing each other.
- Curl the dumbbells up to shoulder level, only using your forearms and biceps.
- Be sure your palms face each other throughout.
- At shoulder level, hold the dumbbells there for a moment for maximum benefit of the muscle tension.
- Slowly return the dumbbells to your sides and repeat.
Here’s how the exercise should look when you perform it (image credit: exrx.net):
Dumbbell Incline Curls:
This next exercise will require some equipment (an incline bench). If you don’t have one of these, keep this exercise in mind for your next trip to the gym. It’s also a good workout for biceps and forearms alike, so give this one a try if you haven’t before! You’ll need to use less weight for this one than for curls (it isolates the muscles, so you don’t have to lift quite as much to get the same benefit.)
Here’s how to do it:
- Grab a pair of dumbbells and sit back on an incline bench; your feet should be spaced shoulders width apart.
- Let the dumbbells hang at arms length on their respective sides of the bench, behind your body.
- Using just your biceps, curl the dumbbells up to shoulder level and hold them there for a moment.
- Return slowly to starting position and repeat.
- Only your forearms should move while doing this exercise.
Here’s how the exercise should look when you perform it:
That’s it for today! Keep checking back for more exercises, general fitness and health articles. There are more bicep exercises to come, too. Don’t forget if you want big arms you have to work out the rest of your body too, or else you won’t grow. See you next time.
