Ultimate tips and exercises to help you build bigger arms fast.

WHAT ARE BICEPS AND TRICEPS

Biceps and triceps are two main muscle groups of your arms which help them function normally and move at full range. While your biceps help flex your arms and lift things up, triceps are essential for extending your arm (like in push-up). So, building up these muscle groups doesn’t only give you a nice upper body but also improve fitness and daily performance.

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THE COMMON MISTAKES IN BUILDING ARMS

  • Not eating enough:

Even with the strictest routine, your muscles can’t growth without sufficient nutrients. Even when you’re trying to burn fat, provide your body enough protein, carb, and healthy fat to support muscle building progress.

  • You only train your arms:

Many researches have found out that when you work your legs, your body releases more testosterone – the muscle growth hormones. So if you work your arms after working your legs, you will be able to take this advantage.

  • Missing the target:

Newbies either tend to pick the wrong workouts or do with wrong techniques, which fail to target the right muscles. For example, they can move and engage the shoulders into biceps curl and reduce the effectiveness of the exercises.

  • Forget your triceps:

As biceps is more visual, people tend to focus too much on them and skip their triceps. But Actually, triceps occupy two-thirds of your upper arms. You can’t build your arms completely without targeting these muscle groups.

SOME EXERCISES YOU SHOULD TRY

  • HAMMER CURL

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  • Sets & Reps: 3 Sets, 10-15 reps
  • Type: Strength
  • Main Muscle Worked: Biceps, triceps
  • Equipment: Dumbbells

How to do:

START: Stand tall shoulder-width apart while holding one dumbbell in each hand, palms facing each other.

END: Keep your upper arms stable while bending your elbows and bring the dumbbells towards your shoulders. Lower the dumbbells down after a short pause to get back into the starting position. Repeat until you finish one set.

Tip: To increase the range of motion, rotate your forearms while lifting the dumbbell up so that at the top of the movement, your palms face your shoulders.

  • OVER HEAD PRESS

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  • Sets & Reps: 3 Sets, 10-15 reps
  • Type: Strength
  • Main Muscle Worked: Triceps, biceps
  • Equipment: Barbell

How to do:

START: Stand with your feet shoulder-width apart. Hold a barbell with your hands in front of your neck.

END: Extend your arms and lift the barbell up until your arms are nearly straight.  Hold the position for a moment and bend your arms to get back into the starting position. Repeat 10 – 15 times.

Tip: By adjusting your palms, you can target biceps or triceps more effectively. To develop triceps, hold the bar with your palms facing away from you. To work biceps more, hold the bar with your palms facing you.

  • REVERSE CURL

Image source: mensfitness.com
  • Sets & Reps: 3 Sets, 10-15 reps
  • Type: Strength
  • Main Muscle Worked: Biceps, triceps
  • Equipment: Barbell

START: Stand with your feet hip-width apart. Hold a barbell with both hands, palms facing down. Keep the barbell at arm’s length.

END: Keep your upper arms stable while bending your elbows and lift the barbell up towards your chest. After a moment, lower the barbell down. Repeat until you complete one set.

Tips: You can use E-Z bar to provide a good contraction at the top of movement while doing this exercise.

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