See our biceps article for more exercises.Your arm motion should resemble the slowed-down swinging of a hammer. X Research source Perform as if doing dumbbell curls, but hold the dumbbells so that your palms are facing each other, rather than with an underhand grip. Hammer Curls: This exercise targets the crucial "long head" (biceps brachii) muscle, which is responsible for the much-coveted "bump" or "peak" on the upper arm. Carefully raise the weight up to chest-level as you keep your elbows tucked at your sides, then lower it. Below are just a few exercises to help you start feeling the burn in your biceps:īarbell/Dumbbell Curls: Stand holding a weighted barbell (or one dumbbell in each hand) at your waist with an underhand grip. While the biceps aren't usually the strongest muscles in the upper body (or even in the arm), there's no denying that this muscle group is important for a variety of physical tasks, like lifting, pulling, and stabilizing heavy weights. It's easy to see why this is - the stereotypical image of the body builder is a muscular man hunched over at a bench performing curls with a massive dumbbell. When it comes to getting big, muscular arms, many people have one specific muscle group in mind: the biceps. A good policy is to exercise your legs and core on at least two days per week.Įxercise your biceps. Doing so over a long period of time will give you a bizarre, lopsided appearance - beefy arms, but scrawny core and lower body muscles. For instance, if you exercise your triceps one day, focus on your chest the next day. Try to avoid exercising the same muscle group two days in a row - to grow, muscles need time to rest and repair the damage from an exercise session.An ambitious weightlifting regimen will usually schedule weight training exercise for about five days per week, leaving two days for rest or cardio exercise. Aim to lift weights most days every week.While there's no single "correct" way build your arms through weightlifting, in general, it's wise to keep the following tips in mind for optimal results: Weightlifting is a form of exercise that's set at the participant's pace - the more time and energy you put into it, the better results you'll get out of it. To build powerful arms, most fitness resources will recommend beginning a weightlifting regimen with plenty of upper-body exercises. May do front, side, rear variants to target different deltoid muscle groups.
May use chain/weight belts to increase difficulty.ĭay Three: Shoulders and Forearms Exercise Aim to gradually decrease your elevated heartrate.Īs many repetitions as you can do safely 3-4 sets May alternatively use weighted chin-ups for an easier exercise.įast walking or gentle biking work well. X Research sourceĪs many repetitions as possible 3-4 sets Aim to hit a heart rate of roughly 115 bpm for greater strength while lifting. If desired, substitute yoga or other flexibility-building exercises. Use your four "off" days to target other muscle groups like your core, back, and lower body (or to rest.) Day One: Biceps and Back Exercise For maximum effectiveness, leave one day of rest between each day's workout and leave two days of rest after Day Three before cycling back to Day One for a balanced weekly schedule. The Mayo Clinic recommends eating 15 to 25 grams of protein at each meal or snack while keeping within your total calorie needs.There's no single "right" way to get big arms, but the sample workout plans below should offer a well-balanced path that targets the whole upper body - not just the biceps or triceps.
Protein also helps keep you full longer, making it easier to avoid overeating. Increasing your protein intake is important, because protein helps repair and build lean muscle tissue.
Your diet also plays a role in building muscle. The cells join together, increasing the size and strength of your muscle fibers. This causes the cells in your muscle fibers to activate and attempt to repair the damage. When you lift weights, your muscle experiences minor trauma. Weightlifting is the first thing that comes to mind when you think of building muscle, and that’s definitely part of increasing your biceps size.