Having bigger biceps and stronger arms is the top of many men's dream wishes and can give you confidence. The Biceps are the most impressive area of your body to develop. Most men concentrate on their arms to be stronger and bigger biceps, but they don't follow the proper rules and exercises that wise they don't get their goals.
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First a fall you need to understand that training the biceps also involves training the muscles, there are two main muscles in your upper arm first one is the biceps front of your arm and the second one is the triceps back of your arm. You have targeted both muscles biceps and triceps while work outing then only you will get the proper result.
In this article, I researched the 5 best and effective exercises which help you to build bigger biceps. I challenge if you follow the 5 exercises and some important tips, you will get the results in 3 weeks. So here we go.
5 best and effective exercise for a bigger biceps
If you want to build big biceps then you have to target your full arm muscles while working out in gyms such as triceps, biceps, and forearm. If you are a beginner then do exercise with low weight that may help you better. While doing the below exercises you need to do 12 to 15 repetitions and 3 to 4 sets of each exercise with the proper form.
1. Barbell Curl
The barbell curl refers to the best exercise for weight training exercises that mostly target your biceps muscle. When you do this exercise in the correct form, this exercise targets your biceps and increases size as well as strength to the entire biceps muscle. Beginners can start this exercise while holding low weight, then slowly improve the quantity of your weight. Holding more weight while doing this exercise helps you to increase your biceps muscle fast.
Also read: Weight lifting tips to build muscles
How to do it:
Firstly stand with your feet while living some distance between two legs. Hold the barbell with your chest up and shoulder blades and make a strong grip with your hand. After that slowly curl the barbell up using your biceps and move up toward your chest hold the barbell for a second at that position, then slowly bring the barbell to its starting position.
Reps and sets
Reps:- Barbell curl repetition 12 to 15 times.
Sets:- Barbell curl 3 sets (60-second rest between each set)
2. Chin-Up
The chin-up exercise is one of the best bodyweight exercises that can gain some serious muscle of the biceps. Chin-up exercise also helps you to get a big and strong back. You don't require any type of important equipment in this exercise only you required is a pull-up bar. If you have a door-mounted pull-up or any type of chin-up bar that high from the ground that your feet won't touch the floor, there you can start your exercise.
When we lift our own body weight, the biceps loads heavier than one can lift with a barbell curl. While doing this exercise you have to maintain a way of proper form. Strong hand grip and strong-arm play the main role in this exercise.
How to do it:
Firstly stand in front of the pull-bar then hang on it with palms facing you. The shoulder should be slightly wider, then squeeze your shoulder blades together and slowly pull your body up, making sure that the body position should be the straight and right way. Hold your body weight for a second then slowly bring your body to its starting position.
Reps and Sets
Reps:- Chin-up repetition 10 to 12 times
Sets:- Chin-up 3 to 4 sets (60-second rest between each set)
3. Concentration curl
The concentration curl means while doing biceps exercise concentrates on your biceps muscle and feel your work. If you are working on one arm at a time, its burned more calories, and also this exercise helps you to focus more intently on your biceps muscle. Focusing on one arm at a time will help your weaker side to be strong. Concentration curl exercise is most effective on biceps than other biceps exercises.
How to do it:
Firstly sit on a bench with keeping your feet wide at least your arm can hang in the middle. Keep your elbow rest on your thigh, with a dumbbell in hand. Then slowly curl the dumbbell up towards your chin and concentrate on your biceps muscle to move a load. Hold the dumbbell for a second, then slowly lower the load and bring the dumbbell to your starting position.
Reps and Sets
Reps:- Concentration curl repetition 12 to 15 times
Sets:- 4 sets (60-second rest between each set)
4. Hammer curl
The hammer curl is like a lifter curl this exercise contains pair of dumbells with their palms facing each other. The hammer curl targets your inner biceps muscle and the forearm to build some serious muscle and also helps you to get a stronger arm. You can also lift the extra weight with this exercise, it may load your biceps muscle.
How to do it:
Firstly stand with your feet hold a pair of dumbbells while standing with your palms facing towards your body. Keep your elbows close to your body then slowly curl both hand dumbbells up to your shoulder, hold it for a second. Squeeze your biceps and slowly back down with control.
Reps and Sets
Reps:- Hammer curl repeat 12 to 15 times
Sets:- 3 to 4 sets (60-second rest between each set)
5. Incline dumbbell Curl
Incline dumbbell curl this exercise is performed on an incline gym bench the lifter needs to lay back on it, This exercise extended arms in a longer range of motion, which makes your biceps curl and affect your muscle. The incline dumbbell curl makes momentum, forcing the lifter to maintain a straight curling way of form.
Also read: What are the benefits of natural bodybuilding?
How to do it:
Firstly lay back on an incline bench, set an angle at 60 degrees, with a dumbbell in both hands. Lets your arm hang away from the incline bench fully extended. Do not move your shoulder, then slowly curl both the dumbbells up towards your shoulders. Pause it for a second and slowly bring the dumbbells to your starting position with proper control.
Reps and Sets
Reps:- Incline dumbbell curl repetition 12 to 15 times
Sets:- 3 sets (60-second rest between each set)
What is mean by reps and Sets?
Reps
Rep is a short form of repetition. In simple words, the number of times that you perform the exercise in our workout or gym is known as a rep. For example, any fitness trainer or online training plan tells you to do 15 reps of any exercises, which means you have to repeat that exercise 15 times.
Sets
Sets mean that tell you how many times you have to repeat a particular number of repetitions of a, particularly given exercises. For example, you're doing barbell curl and tell you to do 3 sets of 12 repetitions, which means you have to perform 12 barbell curl exercise 3 times total. (Rest 60-second between each set this helps you to boost strength).
Important tips to keep in mind while gaining your biceps muscle
Many of us want bigger biceps and strong-arm but we do some mistakes that wise we don't get it. You have to keep some tips while gaining your biceps muscle. If you follow some tips given below maybe you achieve your goals quickly.
• Increase your volume of training weekly
• Warm-up before you start your training
• Get enough sleep
• Do the superset twice a week
• Follow a proper high nutrition diet chart
• Stop eating harmful supplements
What about the nutrition value?
Although the proper exercises and important tips for building bigger biceps and stronger arms are important you can't ignore nutrition foods. To get a bigger bicep and stronger arm, you also need to focus on eating high nutritional foods and follow proper high nutrients diet plan.
If you are not eating the proper nutrients foods you may not achieve your goal properly. If you want bigger biceps and stronger arms you have to eat that. 5 best and effective exercise for bigger biceps in 3 weeks.
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