The bulging muscles in front of the upper arm is called the biceps. When you flex your arms, they are the ones you are showing off. Making your biceps bigger involve more than doing just same exercises over and over. Try different method like, biceps exercises, supporting muscle group exercises that support bigger, stronger biceps.
- Do dumbbell curls. Remain with your feet shoulder width apart. Hold dumbbells in either hand at your sides, with your arms fully stretched and your palms turned in. Curl the dumbbells to your chest.
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after 14 days. From that point onward, you can increase the weight of the dumbbells.
if you don’t have dumbbells, you can likewise use iron weights or barbells.
- Do incline dumbbell curls. Sit on a workout seat at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully stretched. Substitute your hands and Curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is completely bowed, then gradually lower the dumbbell back to the starting position.
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after 14 days, then include more weight as you get stronger.
You may find that you’ll need to utilize a lower weight for this exercise than you use for normal dumbbell curls. That is not an issue; the inclined position makes it harder to lift, so your biceps are as yet getting a great workout.
- Do concentration curls. Sit on an exercise seat with your feet level on the ground shoulder width apart. Lean forward so that your right elbow is touching within your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.
You can put your opposite hand on your opposite knee for stability.
Do between 6 and 8 reps and 2 sets, then repeat with your left arm.
- Do chin ups. This exercise might be troublesome at to begin with, however it’s an excellent approach to increase the size of your biceps. Grasp a bar with your hands put shoulder width apart and your palms facing you. Cross your feet and lift your body until your jaw is higher than your hands. Gradually lower your body back to the starting position.
Do between 6 and 8 reps and 2 sets. Increase to 8 – 12 reps and 3 sets once you have gained strength.
To increase the intensity of this exercise, wear a weighted belt. Include more weight as you get stronger over time.
Building Supporting Muscles
Include pectoral fly exercise into your workout. This exercise works out your pectoral muscles and your biceps, and encourages you create a strong foundation for a protected, successful bicep workout. Include pectoral fly exercises into either your bicep workout or extra stregth training workouts on days you rest your biceps.
- Lie down on a seat so that your head, torso, and backside are altogether supported, but your legs are off the seat. Bend your knees so that your feet sit level on the floor off the end of the bench. Bend your elbows so that your dumbbells are resting close to your chest to start.
- Start by pushing the dumbbells straight up from the chest. Gradually lower the arms out to the sides just to the extent you feel beyond any doubt you can bring the dumbbells move down. Ensure you have an assistant close-by for safety
- Exhale, and carefully bring the dumbbells back over the focal point of your chest in a curve movement. Once the dumbbells meet up, repeat the movement by lowering the dumbbells pull out to the sides. Repeat this movement for your particular number of reps.
Perform push-ups. Push-ups help build strength in the shoulders, chest and triceps, all of which work in conjunction with the biceps. Try to include push-ups in your consistent work-out routine as a body-weight exercise to help build up your secondary muscle groups.
- Set yourself on a mat stomach-down, and put your hands at shoulder level and marginally more extensive than shoulder width apart. Have your feet up so that your legs are straight back behind you and the tips of your shoes are touching the ground. Look down while keeping your head, neck, and spine in a straight line.
- Push up on your arms to carry your body to a lifted position at the full length of your arms. Your body should remain in a straight line. Prop your abs as you push up.
- Once you achieve the full degree of your arms, carefully lower yourself until your elbows are at a 90 degree angle. Try not to give your chest or head a chance to drop to the ground.
- Repeat the exercise for the prescribed measure of reps, or until your body gets drained.
Add stretching to your routine. Stretching is imperative to enable your muscles to loosen up and kickstart the recovery procedure. Consider including a stretching routine, for example, yoga to your workout timetable to ensure that your biceps and supporting muscle groups are all getting the consideration they needed.
- You can perform muscle-particular static stretches, yet entire body stretching exercises, for example, yoga provide a more comprehensive, far reaching stretch for all muscles worked, including smaller supporting ones