How to Get Bigger Arms: 8 Best Exercises for Biceps and Triceps

Table of Content

• Plate curls
• Bodyweight Reverse Fly
• Train Forearms with Your Legs
• Abs circuit for beginners: Your ultimate guide for intense ab training
• Rolling pushups

The amount of weight you should lift depends on your stamina and how many reps you can perform while carrying that weight. If you do this exercise you will be rewarded with powerful wrist stability that will help prevent injuries. Besides, this exercise builds great forearm extensor strength. Wrist pushups is an exotic movement, which is extremely impressive to witness and requires great strength and flexibility.

If only using one arm at a time, rest for a minute, then switch arms and repeat. Get into traditional pushup position with only your toes and hands touching the floor. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar. Slowly lower the handle to the starting position.

Plate curls

Choose a powdered creatine supplement that can be mixed with water and ingested several times a day. Then straighten your other arm so that both of your palms are flat on the floor. Lift your right hand from the ground and touch your left shoulder. Lower your hand down to the floor. Lift your one arm so that it points straight towards the sky or rest it on your pectoral region. Slowly lower yourself from the top position until you get back to the starting pause.

Whey protein isolate is another good protein source. You can find this in powder form to mix with milk, water or smoothies, and you can find prepared whey protein drinks on the market as well. Whey protein is advantageous post exercise as its absorption rate is quicker than food. Here’s another in-depth video showing how to emphasize your biceps when doing the chin-ups. In this video it is done in a gym but you can do this at your home, all you really need is a pull-up bar. Prevent yourself from swinging by keeping your body as straight as possible while you do the chin-ups, and keep your feet together.

Bodyweight Reverse Fly

Every house has a doorframe. You just grab it with both of your hands and start doing doorway curls. So, I will also recommend using this amazing exercise to train your biceps. The pro players bind the weight plates with their bodies and then perform this exercise.

You can lift both jugs at the same time for a set of 8 to 12 repetitions. Going to failure is how you achieve your goal of hypertrophy . When your muscles feel like they need to be stronger next time, that’s when they are growing. Don’t have empty jugs? What’s a better excuse to start doing laundry. Once you have two empty jugs, start to fill each one with water until you reach the weight that you want to lift.

Train Forearms with Your Legs

Located on the inside of the lower arm it uses for flexing the wrist. And powerful hands were always envied and admired as a sign of manliness and competence, a painter’s or chef’s hands were not. The medial head originates at the posterior surface of humerus and inserts on olecranon process of ulna; it works alongside lateral head when extending your arm. And after the workout, you should eat foods that are rich in protein, moderate in fat, and low in carbs.

Hammer curls emphasize the long head of the bicep and the brachioradialis which is an important forearm muscle. You assume the pushup position wrists bent so that your weight is resting on the backs of your hands rather than the palms. From this position you must straighten your wrists so that you are resting your weight on your knuckles, repeat for reps. Then you have to perform the biceps curl with both the hands or one of the hands. Do 3-5 sets of reps. Take necessary rest between two sets.

Advantages of Biceps Exercises Without Weights.

With a mix of bodyweight exercises and makeshift tools you have around your house, you can get in a great bicep workout and eventually build biceps worthy of flexing. For bicep body weight exercises that are difficult, like chin ups, you will have to just do your best with rep and time under tension. But the great thing is, you can easily progressive overload by doing more reps and then eventually adding an external load like a weighted vest. Chin ups are among the best bicep exercises, weights included. As for the close-grip variation, it takes things to another level by training the long head with even more resistance.

Here we’ll go into the biceps anatomy, their functions, benefits, and 12 dumbbell bicep exercise variations to build guns of steel. Bend your elbow and gradually lift the weights to your shoulder level. Pause for a moment. Slowly lower the dumbbell until your elbow is extended to complete the rep and repeat.

Working Your Biceps + Food + Rest = Bigger Biceps

Aim to train at least twice a week as well. Well, if you are doing very intense training then once in a week is ok. But for moderate level exercises, you should go twice a week at least for 45 minutes.

You don’t need to have access to a fitness bar at the gym to perform this exercise. You can use an alternative at home such as a simple steel bar installed in your doorway or your child’s swing. As a general rule of thumb, working your biceps two to three times a week is sufficient to promote muscle growth.

Hang from the top of the door bending your knees to clear the floor and chin yourself as many times as you can. As an added benefit your shoulders and back will also get a good workout. The towel hang is deceptively simple, but both agonizingly painful and extremely effective. The towel hang develops incredible muscularity, strength, and mental toughness.

You are using your torso as the resistance to perform a biceps curl. Because you’re holding a towel in the neutral grip position, you’ll train your biceps and forearms from a different angle. The trick is to keep your spine neutral as to not put too much pressure on your back.