Each next workout is better than the last. The male affinity for buff biceps harks back to the caveman era when a man needed to have strong arms to hurl a spear at their prey from a far-off distance and carry his kill back to home base. Lower slowly, keeping tension on the muscle before repeating with the left arm. We might be far more advanced than our caveman ancestors today, but those instincts are still alive and well within us today and still serve a purpose. The exercise of choice to build your biceps is called the curl. The first few months running up performance. Using lighter weights that you would normally, or no weight at all if appropriate, perform sets of the first two moves of each workout. The scheme follows a straight-sets approach in which you use the same working weight for all three sets, trying to reach the same target-rep figure on each one (but don't stop if you can do more). Slowly come back to the starting position, all the while keeping your hands firmly together and centered below your torso. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. To do this … Raise yourself up until your chin reaches the bar using only your arms and specifically your biceps. However, we believe that the strain comes from lifting weights that are too heavy. This workout hits all areas of your biceps, including your forearms. + All rights reserved. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises. We don’t boss you around; we’re simply here to bring authenticity and understanding to all that enriches our lives as men on a daily basis. Hold that position for one count and then lower slowly. Curl your arm, keeping your elbow placed on your thigh while consciously concentrating on tightening and contracting your bicep. You'll also want to try exercises that shift the position of your palms—whether supinated (palms up), pronated (palms down), or neutral (palms facing in). Using an overhand grip, grasp the bar with your arms shoulder-width apart. © 2020 Bodybuilding.com. The first two movements are done pyramid-style, increasing the weight after the first set for fewer reps. Then grab the bar with both hands (palms facing up) and in unison curl your arms until the bar reaches your chest. Execution: Select a dumbbell or kettlebell that weighs the same as what you use for bicep curls (see below). Dumbbells typically offer a better range of motion than barbells, allowing you to build … Slowly lower yourself back to a full-hanging extension. Execution: Attach a cable rope to a cable machine at the highest position and set the weight to something comfortable, but also heavy enough that you will be on the verge of muscle failure after your last set. Neutral-grip moves like hammer curls hit your underlying brachialis muscle, and reverse-grip movements emphasize the brachioradialis. By Men's Health. These subtle shifts make a decided difference in what area of your upper arm is engaged to the fullest. more exercises, Superset with Seated Close-Grip Concentration Barbell Curl, + Try to keep your elbows aligned and as close to your sides if possible. This 15-Minute Arm Workout Is Designed to Build Muscle, Fast. These workout charts do not contain warm-up sets. That’s one rep. Repeat while maintaining good form. A regular gym routine is a healthy habit and shows discipline, which is a skill that important to have in both work and personal settings. more exercises, + 1. Use a shoulder-width grip here to work both biceps heads. That’s one rep. STANDING BARBELL CURL. Supersets boost the intensity of your training, and the session calls for a slightly higher rep range that will enrage your biceps pump. Another option is to do your exercises with one arm or leg at a time, which increases the challenge to your core and balance. We've included three variations in this workout, starting with one that you can probably use the most weight with. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises. While performing this movement, focus on contracting the triceps throughout. Do hammer curls with both arms simultaneously; do one-arm curls by alternating arms. These workouts will help you build those buff biceps that give you that classic Arnold Schwarzenegger-like pump. Only on cheat curls should you be pulling your elbows slightly forward, and you should only be cheating on your last rep or two of a set. If you don't have a partner, do a dropset on your last set of each exercise, reduce the weight by about 25 percent when you reach muscle failure, and rep again to a second point of muscle failure. Choose a weight with which you reach muscle failure by the target rep listed. Already have a Bodybuilding account with BodyFit? Here are 5 biceps workouts that can build size, no matter your level of experience or your fitness goals! If you know anything about fitness, you know that biceps are just vanity muscles. One Arm Swing. While maintaining the position of your upper arm (with elbows always directly above your shoulders), use your forearms to slowly lower the dumbbells until they reach the level of your ears or the EZ Bar just above your head. Get ready to burn fat and get tight, toned arms with these arm exercises with weights. Strong legs and six-pack abs are nice, but big arms are part of every man’s fitness goals. The seated curls are done through a shortened range of motion, and can hence be done after the full-range standing curls. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Also, when your arms are behind the plane of your body (as when doing incline-bench curls), the long head is fully stretched so it picks up the greater load. We’ll help you gain muscle, lose fat, and change your life! Take a dumbbell in each hand (you’ll want to make these lighter than your bicep curl dumbbells’ by at least five pounds) and position it so that your palms are facing inward toward your torso. Then slowly bring your arms back up, focusing on squeezing your triceps as you do so. 3 Bench Press. Take each set to muscle failure. Oh and don't worry - these moves aren't going to bulk up your arms! The diamond push-up not only carves your triceps, but also works your shoulders and chest. If you really want to get fit, though, you’re going to need more than just these ten exercises. A lighter weight is generally used for this move because of its limited range of motion and intense focus on one muscle. The workout follows a pyramid, meaning you add weight on each set (for fewer reps), but take only your final set of each exercise to muscle failure. The standard bicep curl can be done standing or sitting at the end of a bench. Note: Many trainers feel this exercise is too strenuous on most peoples’ shoulders. But it's important to take each set to muscle failure. Stand with feet shoulder-width apart, about one to two feet away from the machine, and grasp the individual rope ends in each hand. You could make every day arm day with this killer biceps-focused list of moves. 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