Bicep Workouts
If you want huge biceps and show off Arnold Schwarzenegger-style arms, take a look at these 4 exercises for a wild workout in the gym.
What is the secret to big biceps? Many or few repetitions? A moderate weight or we put kilos? The key is "a moderate weight and a high repetition ratio to pump to the limit. Exceeding the kilos will make the flexors of the wrist and forearms more involved ...". And he proposes these 4 exercises to make your arms look more giant.
Biceps Workout: 4 Exercises to Pump Your Muscles
1- One-arm curl on an incline bench
Between 3 and 4 sets, 10 to 12 repetitions, and 20 seconds of rest between sets.
On a 45 degree incline bench, standing with a dumbbell, extend your arm over the backrest with your palm facing up. Gradually move up to the shoulder and squeeze the biceps when you reach the top, with the little finger turning to the thumb; then go down without losing control. Then the same, but with the other arm.
2- Curl with resistance band
Between 3 and 4 sets, 25 to 30 repetitions, and 20 seconds of rest between sets.
Standing and with a resistance band stepped on, grab the ends with your hands and, palms up, climb up to your shoulders. Squeeze your biceps at the end of the tour and keep the tension constant also on the descent. Elbows close to the body always.
3- Curl with dumbbells on incline bench
4 sets of 10 repetitions and rest of 15 to 20 seconds between sets.
Lying on a 45-degree incline bench, and with a dumbbell in each hand, release your arms and keep your elbows close to your body. Raise the weights at once, and again squeeze your biceps on top and lower in a controlled manner.
4- Standing hammer curl
4 series with this sequence: start with 12 repetitions, increase the weight by 3 kilos and do another 10, increase another 3 and perform 8 and, finally, add another 3 and run 7. Rest only at the end of the third series. To finish, three series of 7, 10 and 12 but in the opposite direction, discounting kilos. And you know, back straight, look straight ahead, core firm and with the palms facing each other. Elbows glued to the sides and tighten the biceps above.