If you want bigger and stronger arms then add these movements into training sessions.
What are the Benefits of Strong Biceps?
Having strong biceps offers several benefits, including:
Improved Upper Body Strength: Biceps are responsible for pulling movements and are involved in many upper body exercises. Having strong biceps means you will be able to lift heavier weights and perform more reps, improving your overall upper body strength.
Better Posture: Strong biceps help to stabilize the shoulders, which can improve your posture. Good posture reduces the risk of developing back pain and promotes a healthy spine.
Increased Grip Strength: Strong biceps also help to improve grip strength, which can be beneficial in everyday tasks such as carrying groceries or opening jars.
Improved Athletic Performance: Strong biceps are essential for many sports and athletic activities, including rock climbing, wrestling, and boxing. Improving your bicep strength can help you perform better in these activities.
Enhanced Aesthetics: Strong, well-defined biceps can enhance the appearance of your arms, giving them a more toned and muscular look. This can boost confidence and self-esteem.
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Overall, developing strong biceps has numerous benefits for both physical and mental health.
What are the Advantages of Having more Muscle Mass?
Having more muscle mass has several advantages, including:
- Improved Metabolic Health: Muscle is metabolically active tissue, which means it burns more calories at rest compared to fat. Therefore, having more muscle mass can increase your metabolic rate, improving your overall metabolic health.
- Increased Strength and Endurance: More muscle mass means increased strength and endurance, which can help you perform better in physical activities such as lifting weights, running, and playing sports.
- Better Bone Health: Resistance training, which helps build muscle mass, can also increase bone density, reducing the risk of osteoporosis and fractures.
- Improved Insulin Sensitivity: Muscle cells are more sensitive to insulin than fat cells, and having more muscle mass can improve insulin sensitivity, reducing the risk of developing type 2 diabetes.
- Improved Body Composition: Having more muscle mass and less fat can improve your body composition, giving you a leaner, more toned appearance.
- Enhanced Cognitive Function: Exercise, including strength training to build muscle mass, has been shown to improve cognitive function, including memory, focus, and attention.
Having more muscle mass has numerous advantages for physical and mental health, improving strength, endurance, metabolic health, bone health, insulin sensitivity, body composition, and cognitive function.
Max Posternak is a fitness entrepreneur and online fitness coach who is best known for his YouTube channel, Gravity Transformation. He started the channel in 2015 to share his knowledge and experience in fitness and nutrition with the world. The channel features a variety of workout routines, diet tips, and lifestyle advice to help viewers transform their bodies and improve their overall health.
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Bicep Cable Curl
The bicep cable curl is an exercise that primarily targets the biceps muscles in the upper arm. Here are the steps to perform the bicep cable curl:
- Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the cable attachment with an underhand grip, palms facing upward.
- Keep your elbows close to your sides and your upper arms stationary throughout the movement.
- Slowly curl the cable attachment up towards your shoulders, keeping your wrists straight.
- Squeeze your biceps at the top of the movement, then slowly lower the cable attachment back down to the starting position.
- Repeat for the desired number of reps.
The bicep cable curl is a great exercise for isolating and strengthening the biceps muscles. It can be done with a variety of cable attachments, including straight bars, EZ bars, and rope attachments, and can be performed standing or seated.
The Hammer Curl
The hammer curl is an exercise that targets the biceps, forearms, and wrists. It is similar to a regular bicep curl, but instead of curling the weight with an underhand or overhand grip, you hold the weights in a neutral grip, with palms facing each other. Here’s how to perform the hammer curl:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep your elbows close to your sides and your upper arms stationary throughout the movement.
- Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
The hammer curl is an effective exercise for building overall biceps strength and size, while also targeting the forearms and wrists. It can be performed with dumbbells, barbells, or resistance bands, and can be incorporated into a full-body workout or as part of an arm-focused training session.
Incline Dumbbell Curl
The incline dumbbell curl is a variation of the bicep curl that targets the biceps muscles from a different angle. In this exercise, you perform the curl while lying on an incline bench, which places more emphasis on the upper portion of the biceps. Here are the steps to perform the incline dumbbell curl:
- Set an incline bench to a 45-degree angle.
- Lie on the bench with your feet firmly on the ground and a dumbbell in each hand.
- Allow your arms to hang straight down towards the floor with your palms facing forward.
- Keeping your upper arms stationary, curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
The incline dumbbell curl is a great exercise for targeting the upper portion of the biceps and can help improve overall bicep definition and strength. It can be performed with a variety of weights, and can be incorporated into a full-body workout or as part of an arm-focused training session.
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