10 ways to build your biceps

10 ways to build your biceps

10 ways to build your biceps 10 ways to build your biceps01. Standard

With your palms facing forward, grip the handles in the middle.

The benefit This is the hand position for the classic dumbbell curl, which targets your biceps brachu, the largest muscle on the front of your upper arm.

02. Thumb Offset

With your palms facing forward, touch the outside heads of the dumbbells with your thumbs.

The benefit : As you curl the weight, you’re forcing your biceps brachu to work harder to keep your forearm rotated outward (so your palms are up).

03. Standing

Stand tall
with your feet shoulder-width apart.

The benefit : More muscle Anytime you’re standing, you engage more core muscles than when you sit.

04. Stand tall and place one
foot in front of you on a bench or step that’s lust higher than knee level.

The benefit : Stronger abs This stance forces your hip and core muscles to work harder in order to keep your body stable,

Seated

05. Sit tall on a bench or Swiss ball.

The benefit Better form Performing the exercise while seated may make you less likely to rock your torso back and forth (‘cheat’) as you curl the weight.

06. Pinky offset

With your palms facing forward, touch the inside heads of the dumbbells with your pinky fingers.
The benefit This tweak shifts the way the weight is distributed, providing more variety to keep your muscles growing.

07. Reverse

Turn your arms so your palms face behind you.

The benefit You’ll really feel it in your forearms: This position targets your brachioradialis, but it decreases the aotivity of your bloeps bracbk.

08. Hammer

Keep your palms facing each other.

The benefit You’re forcing your brachiails muscle to work harder for the entire movement. Building your brachialis can make your arms look thicker.

09. Decline

Lie chest down on a bench set at 45 degrees.

The benefit Thicker arms

Lying on a decline causes your arms to hang in front of your body. a position that challenges your brachialis more.

10. Incline

Lie on your back on a bench set at 45 degrees.

The benefit Bigger guns

Lying on an incline causes your arms to hang behind your body. which emphasises the long head of your biceps brachii to a greater degree

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