Do you want to build bigger biceps but aren’t sure where to start? Continue reading to learn the best bicep workout to build bigger arms! We’ll cover everything you need to know about your arms and how to grow them.
As you may know, your arms are made of many muscles, however, there are two key muscles that make up the visual appearance of your arms: your biceps and triceps. In this
Best Bicep Workout:
Dumbbell Hammer Curls
To perform a dumbbell hammer curl, start with a dumbbell in each hand in a neutral grip so that the palms of your hands are facing your torso. Select a weight that is comfortable for you. It should not be too easy or difficult to raise. While keeping your elbow in place, raise the weight so that your palms are still facing your torso, then lower the weight back down toward your waist. This completes one repetition. Perform 8-12 repetitions to complete one set. Perform 3 sets.
Barbell Curls
To perform a barbell curl, start with a barbell held with both hands with your palms facing the ceiling. Select a weight that is comfortable for you. It should not be too easy or difficult to raise. While keeping your elbows in place, raise the weight so that your palms are still facing the ceiling, then lower the weight back down toward your waist. This completes one repetition. Perform 8-12 repetitions to complete one set. Perform 3 sets.
Cable Curls
To perform a cable curl, start with a cable with a low pulley attachment connected. Your palm should be facing the ceiling. Select a weight that is comfortable for you. It should not be too easy or difficult to raise. While keeping your elbows in place, raise the weight so that your palm is still facing the ceiling, then lower the weight back down toward your waist. This completes one repetition. Perform 8-12 repetitions to complete one set. Perform 3 sets.
Incline Bench Dumbbell Curls
To perform an incline bench dumbbell curl, start seated on an incline bench. Hold a dumbbell in each hand with your palms facing the ceiling. Select a weight that is comfortable for you. It should not be too easy or difficult to raise. While keeping your elbows in place, raise the weight so that your palms are still facing the ceiling, then lower the weight back down toward your waist. This completes one repetition. Perform 8-12 repetitions to complete one set. Perform 3 sets.
E-Z Bar Preacher Curls
To perform an E-Z bar preacher curl, start seated on a preacher bench. Lower your arms and hold the weighted E-Z bar. Your palms should be facing the ceiling. Select a weight that is comfortable for you. It should not be too easy or difficult to raise. While keeping your elbows in place, raise the weight so that your palms are still facing the ceiling, then lower the weight back down toward your waist. This completes one repetition. Perform 8-12 repetitions to complete one set. Perform 3 sets.
These 5 exercises are the best bicep workout to pump up your arms! Be sure to train your arms once a week for maximum growth. Want to learn more about how to grow bigger arms? Read here to find out more. Be sure to check back often to learn more about how to grow your arms!
