How to enlarge biceps

Many people use various methods to make themselves look stronger. Of course, the most commonly used method is to do some sports. There are many types of sports, and we can choose according to our needs. So what are the ways to make the biceps thicker? First of all, you should know which sports meet this requirement and then make a choice. Let us learn about them together.

1. Barbell Curl

A classic exercise for developing the biceps belly, suitable for all levels of training. The focus is on the medial head and belly of the biceps, so the movement can maintain moderate external rotation of the forearm.

Action essentials: Stand upright, hold the barbell with a medium grip (same as shoulder width) and let it hang in front of your body. Keep your upper arms close to your body. Curl up until your biceps are fully contracted, then pause. Then slowly return to the original position. Do not rock your body back and forth during the exercise and do not rely on inertia. Even if you intend to use leverage, the magnitude should not be too large. When lifting heavy loads, do not fully extend your arms at the lowest point to prevent elbow injuries.

2. Dumbbell Seated Alternating Curl

Mainly sculpting and isolating the biceps. Alternating training can reduce the use of force and focus more on the target muscles.

Essentials: Sit on the end of a bench or a vertical bench with a backrest, hold the dumbbells in both hands and let them hang at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while externally rotating your forearm with your palm facing upward. Raise to the highest point, tighten your biceps, and pause. Then control the restoration. Then do the same with the other arm. The purpose of external rotation of the forearm and wrist is to fully contract the biceps and exercise the medial head of the biceps to better separate the biceps. This exercise can also be done standing.

3. Crank barbell incline curl

It is a great exercise for training the muscles between the lower part of the biceps and the elbow joint. It can increase the thickness of the biceps, making them fuller and more perfect in shape.

Action essentials: Sit on a bench, lean your chest against the incline board, place your upper arms on the incline board, hold the barbell with both hands in reverse, stretch your arms, and keep your body stable. Curl the barbell to the highest point with force and pause. Then slowly restore. Note that the arms should be fully extended and the movements should be slow; the elbows should be slightly bent when the barbell reaches the lowest point, and the barbell should be controlled with force, but not fully extended.

4. One-handed dumbbell incline curl

Focus on training the biceps peak and shaping the muscle lines.

Action essentials: Sit on a bench, hold the dumbbells in your hands, and stretch your arms on the incline board. To maintain your balance, hold the inclined board with your free hand. Contract your biceps and curl the dumbbells to the highest point, squeeze hard, perform peak contraction, and pause for a moment. Return to the starting position with control, keeping your arms fully extended but not completely straight. After finishing one side, switch sides.

5. Dumbbell Incline Curl

The function is to increase the circumference of the biceps, separate the biceps, and highlight the muscle peak. It can fully stretch the biceps, and those with intermediate or advanced levels can do it in the front.

Action essentials: Lie on your back on an incline bench, hold dumbbells in both hands and let them hang at your sides, bend your knees, place your feet on the ground, and keep your upper arms close to your sides. Curl the dumbbells, contract your biceps to the limit, and then slowly return to the starting position. You can practice with both hands at the same time, or you can practice with one hand alternately.

Getting thicker biceps is the dream of many men, but not everyone can get what they want, because in order to achieve the goal, we need to exercise for a long time. So if you really make up your mind, you must persevere and stick to it. Only in this way can you see the results you want.