Would you Like to know How to Build Biceps Up and Develop Your Arm Muscles Quickly and Fast?
When it comes to the muscles in your arms, the biceps have long been considered as the body’s so-called “vanity muscles”. The biceps are the muscles that you flex when you want to show off your physical strength. It certainly is no wonder that a lot of men would want to build up their own biceps quickly.
We shall take a look on how you can go about building biceps. First of all, we will be doing a review of biceps anatomy followed by some effective exercises that will enable you build these vanity muscles.
Get Big Biceps – Arm Muscle Anatomy
Before you learn the various exercises that target your biceps, you need to know the basic anatomy of this arm muscle group. The biceps are composed of three muscles, namely the biceps brachii, the brachialis, and the brachioradialis.
The biceps brachii is that muscle that forms the upward bulge whenever you flex your upper arm. It is this muscle that needs to be targeted.
Both the brachialis and brachioradialis act in synergy to promote stability in the elbow joint during flexion. As you exercise your biceps brachii, these muscles will also be given a workout as well.
Secrets on How To Get Big Biceps – Arm Exercises
Let us take a look at some of the most effective exercises for your biceps muscles that are highly recommended by both fitness trainers and bodybuilders.
Perform 5 sets of these exercises consisting of 5 repetitions. Use a weight load that will put strain on your arm muscles. If doing one set is easy for you, increase the load by 5 pounds. Remember that you won’t pack muscles if you don’t stimulate them through greater effort.
Standing Barbell Curl: This exercise has been effective in building up the arm muscles fast. First, put heavy weights on the barbell. Grip the barbell bar with both hands, with your palms facing up and the barbell positioned right in front of your hips. Make sure that your elbows are tucked close to your sides as you perform this exercise. While bending your elbow, lift the barbell up so that it almost touches your chin. You should feel your biceps flexing and squeezing hard as you lift the weight. Slowly, lower the barbell back to starting position, but maintain your biceps muscles in a contracted state. Repeat the exercise.
Hammer Curl: You can perform this exercise while sitting or standing, whichever is the most comfortable for you. Hold a dumbbell in each hand. Keep your upper body straight and your upper arms and elbows pressed firmly to your sides as you perform this exercise. Lift the dumbbells, making sure that your palms are facing each other. The dumbbells should be right in front of your face when you finish the move. Hold for a few seconds, before lowering the dumbbells to starting position. You can work both arms simultaneously or you can alternate each arm. Repeat the exercise.
Supinated Row: Pick up the barbell with both hands, making sure that your palms are facing forward. Carefully lean forward so that your body is in a parallel position with the floor. Arch your lower back while pushing back your buttocks. Lower the barbell until it merely touches the ground. With your arms and elbows pressed to your sides, raise the barbell so that it touches your tummy. Hold for a few seconds. Lower the barbell so that your arms are almost in full extension. Repeat the exercise.
Incorporate these exercises in your daily regimen and you will see your >biceps bulking up in no time. Don’t forget to increase your intake of lean proteins (1 gram per every pound of body weight daily) and get a lot of sleep to stimulate biceps muscle growth.