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Title : Easy Exercises For Bigger Biceps
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Easy Exercises For Bigger Biceps

1. Basic Dumbbell Curl

There’s a reason basic dumbbell curls are so popular, the exercise move yields great results! A proper curl requires a weighted object, and you can do the move either sitting or standing. Once you are in your starting position, lift your weights to your shoulders, and then lower them until your arms are fully extended. Livestrong notes that proper form is key with this move; it keeps your muscles fully engaged and helps prevent injury.

If you’re standing while doing dumbbell curls, make sure your feet are hip-width apart. If sitting, sit in a chair without arms. You’ll need to create a strong set position, which you can do by tightening your abdomen and drawing your should blades back and down. Make sure you don’t lock your elbows when you lower your weight, and keep your elbows and upper arm aligned with your torso. Try to complete three sets of 12 repetitions.

2. Incline Dumbbell Curl

Working your biceps at a different angle will ensure your arm workouts remain challenging. The Houston Chronicle explains that using dumbbells on an incline angle isolates the bicep muscle, which forces it to work on its own. This helps increase intramuscular coordination, which recruits more muscle fibers and motor units. The more motor units that are recruited, the more developed the muscle will become, The Houston Chronicle states.

To do an incline curl, BodyBuilding.com states that you should begin by sitting back on an incline bench with a dumbbell in each hand. Hold them at arms length, keep your elbows close to your torso, and rotate your palms so they’re facing forward. Hold the upper arm stationary, and curl the weights forward while contracting the biceps. Continue the movement, making sure only your forearms are moving, until your biceps are fully contracted and the weights are at shoulder level. Hold this for a second, and then slowly bring the dumbbells back to the starting position.

3. Push-up Position Hammer Curl

To do this move, featured on Men’s Health, grab a pair of weights and start in a push-up position with your palms facing each other. Curl the weight in your right hand toward your right shoulder, without moving your upper arm. Lower the weight, and repeat with your left arm. Alternate between right and left curls for 30 to 60 seconds. Men’s Health notes that this is a great two-in-one move; not only does this exercise work your biceps, but it’s also great for your abs. Killer arms and a six-pack? Sounds like a win-win!

4. Hammer Curls with Dumbbells

Muscle For Life explains that hammer curls are great for building up the brachialis, a smaller muscle that can make your biceps look bigger. To begin this move, Web MD says to stand with your feet shoulder-width apart and your knees slightly bent. You can also sit in an upright position. Hold the dumbbells with your palms facing each other, and your arms hanging at your sides. Flex at the elbows and curl the dumbbells up to shoulder level, and then slowly return the weight to the starting position. Make sure you keep your elbows close to your sides throughout the movement; don’t let them move forward. Feel free to alternate sides, focusing on one arm at a time.

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