There are lots of effective ways to add more inches to your biceps. And here is a workout, which will make your arms bigger and stronger. Others will notice your biceps in the gym, in the street – everywhere. These exercises will help your muscles grow like a pro.
High-Intensity Biceps Workout
To achieve the muscle growth you want it’s enough to do just a few, but high-intensity sets. They make your muscles really exhausted, but they work from all angles. Each of the exercises requires 3 sets of 10 repetitions. Here’s what exactly you need to do.
Biceps Workout. Barbell Curls
Standing straight and with your feet shoulder-width apart, keeping your hands shoulder-width apart, hold the barbell with an underhand grip. Curl the barbell up toward your chest in an arc. Make sure your elbows are kept in the same place, they should be close to your body sides. While doing the exercise, squeeze the biceps so intensely, that they pump maximum blood. When lowering the barbell, keep straight and do this slowly.
Biceps Workout. Dumbbell Curls
Standing straight, hold two dumbbells with your arms extended down. Curl the dumbbells up and out with your both hands so, that your wrists are turned, when the dumbbells are raised. Lower the weights slowly and repeat.
Biceps Workout. Preacher Curls
To do this exercise you need to use a preacher bench. Hold the dumbbell with an underhand grip. While doing it, make sure, that your elbow is lying firmly and extended on the bench. Curl the weight up, trying to reach the shoulder with it, do this slowly, then return to start position. Do it first with one hand, than with the other one. Your biceps should squeeze at the maximum contraction.
