How To Build Your Biceps
If you are tired of having small arms you should learn how to build your biceps. One of the fastest ways to add some muscle mass to your biceps is by lifting weights that are heavy for three sets of six to eight repetitions. If you put in many hours of training, you will be able to add size to your arms and fill out your shirts with some muscle.
To build your biceps you need:
- EZ Bar
- Weight plates
- Weight bench
- Cable curl machine
- Do some EZ Bar curls to build your biceps. The EZ Bar is shorter than a bench press barbell and it is good to use for arm workouts. The amount of weight to use will vary depending on how strong you are. Put some weight on the bar and then stand up and hold it with an underhanded grip. Curl the bar up toward you and use a slow and steady motion when you lower it back down. If you want to add muscle to your arms do three sets of six to eight repetitions with the EZ Bar.
- Standing hammer curls with dumbbells are good for building your biceps muscles. This exercise requires you to hold a dumbbell in each hand. Try using 30 pound dumbbells to begin with and then change them if necessary after the first set. Hold your arms by the sides of your body and then lift both dumbbells up at the same time. Instead of having an underhanded grip on the dumbbells, hold them so the ends face up and down. Do six to eight repetitions for this exercise.
- Seated dumbbell curls will help you build your biceps. To do this exercise, hold a 30 pound dumbbell in each hand and then sit on a weight bench that has a back to it. Make sure your back is firmly pressed against the bench when you sit down. Curl both dumbbells up slowly for six to eight repetitions. Change the dumbbells if necessary after you finish the first set.
- Cable curls are another exercise to build your biceps. You can do this lift using one arm at a time or both arms at once. Find the cable weight machine and set it up for the lift. The main thing is to use weights that are heavy so you can only do six to eight repetitions. Try this exercise with one arm at a time and then do another set with both arms to see which method you like the best. Add or subtract the amount of weight as necessary so you can do six to eight repetitions.