5 Essential Exercises For Better Arms

Do you wish to have bigger arms ? Are you tired of trying hard but still not having those big biceps ?

Here are 5 essential workout exercises for your biceps :

  1. Alternating Curl – Standing :

    • This is the predominant bodybuilding exercise . It is one of the best exercise to develop mass and strength For a good pump , perform more reps with lighter weights and use heavy dumbbells with less reps to develop strength .

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  • Description :

    • Standing steady , hold your dumbbells with your palms facing forward on the sides .

    • Keep your back arched , chest up upright and elbows tight .

    • Keeping your elbows steady , pull the dumbbell towards your shoulder and then lower it alternately .

  • Mistakes :

    • Moving your elbows backwards or forward instead of keeping them in line with the torso .

    • Swinging your entire body to bring  the dumbbell towards your shoulder .

  1. Dumbbell Curls – Seated :

    • One of the best way to isolate your biceps is doing the seated dumbbell curls . This exercise can be done at home or at the gym and is helpful to develop definition of the arms .

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  • Description :

    • On a bench , seated with your back arched , hold your dumbbells with your palms facing forward on the sides .

    • Keep your chest upright and elbows stiff .

    • Pull the dumbbells by bending your elbows towards your shoulder .

    • Bring it down slowly .

  • Mistakes :

    • Moving your elbows backwards or forward instead of keeping them in line with the torso .

    • Swinging your entire body to bring  the dumbbell towards your shoulder .

  1. Concentration Curl :

    • The concentration curl isolates the biceps . It increases the tension on the biceps .

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  • Description :

    • Keep your back straight sitting with your arm resting on your leg .

    • Curl the arm up and then slowly extend it towards the ground .

    • Repeat the steps .

  • Mistakes :

    • Not maintaining the range of motion of the arm .

    • Not keeping back arched .

  1. Arm Curl – Machine :

    • It is also known as the “preacher” curl . A good workout for the upper arm . It gives even better results if trained in conjunction with triceps because the biceps flex the arm .

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  • Description :

    • Sit on the machine with your back arched and legs making a right angle .

    • Hold the handle with a proper grip and see to it that the wrists are in neutral position .

    • Bend the arms towards yourself till 90 degrees .

    • Do not over extend the elbows .

  • Mistakes :

    • Using the power of your shoulder to pull .

    • Moving your elbows while pulling .

    • Do not try to stand while performing the exercise .

  1. Alternating Hammer Curl – Standing :

    • The alternating hammer curl , when done standing shall allow you to use more weight as compared to the seated version . It is considered as one of the best biceps workout and helps a lot in the definition of the peak of your biceps .

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  • Description :

    • Stand straight with your back arched holding the dumbbells on your sides with a steady grip .

    • Keeping your elbows stiff , bend the elbow by pulling the dumbbell towards the shoulder alternately .

    • Then slowly bring it down .

    • Repeat the steps .

  • Mistakes :

    • Not keeping your elbows stiff on the side and moving them back and forth

    • Swinging your torso while pulling the dumbbell .

All these exercises performed in the given order will surely give you positive results and help you develop better arms .

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