7 muscle training exercises to make your arms bigger! Recommended exercises for each part as practiced by professionals!

“Train your biceps to get a cut and strong hump! Menu for cool arms!

The next exercise is for the biceps on the front side of the upper arm. By training these muscles, you will be able to get a high and rounded bicep. If you are only looking for thickness, it is more efficient to concentrate on training the triceps, but if you are also looking for a cool appearance, you must train them.

Wide Dumbbell Curl (Wide Arm Curl)” for biceps training

The normal dumbbell curl is performed with the hands shoulder-width apart, but the wide dumbbell curl is performed with the hands wider than shoulder-width apart. This exercise allows you to approach the medial (short) head of the biceps, which increases the width of the power hump and allows you to see the thickness from the front.

In an upright position, hold dumbbells in both hands and point the hands outward. Start with a firm chest, as a hunched back will cause the load to be released. Raise the dumbbells with your little fingers close to your shoulders and slowly lower them down following the same trajectory.

How to make the wide dumbbell curl work well?

Trainer: Mr. Taizan Matsuura

As with all arm-type exercises, it is still important to keep the elbows fixed. If your elbows are also pulled up when you raise the dumbbells, the load will escape from your biceps. This tends to happen when the weight is too heavy, so if your elbows are not fixed, review the weights. The elbow should be on the side of the body.

1 2

Moving the elbow makes it easier, but that’s a sign that the load is escaping.

Read more

2 2

Keep the elbows fixed and move only the forearms to get a good stimulation of the power hump.

Read more

Read more

• 
• 

Narrow Dumbbell Curls (Narrow Arm Curls)” for biceps training

The wide dumbbell curl allowed us to approach the inner side of the biceps, but if we want to get the height of the power hump, we also want to work the outer side (long head). This is where the narrow dumbbell curl comes in. The point of the movement is almost the same, but the key is to make the width of the hands extremely narrow.

While standing upright, hold dumbbells in both hands, and narrow your hands so that the dumbbells are close to each other. Start with your chest firmly out and your elbows fixed to the sides of your body. Raise the dumbbells so that your elbows do not shake, and then slowly lower the dumbbells.

What is the secret to making the narrow dumbbell curl work well?

Trainer: Mr. Taizan Matsuura

For exercises that target the outer biceps, such as narrow dumbbell curls, it is easier to work if you grip the dumbbells firmly on the thumb side. It is also important to avoid warped or inwardly rolled wrists.

Biceps training “drag curls”

The last biceps exercise I would like to introduce is the drag curl. Not many gyms incorporate drag curls, but many international fizikers and bodybuilders do. Incidentally, it is the only compound exercise that moves the elbows and shoulders among the curl-type events. While the main focus is on the biceps, it is also a great way to approach the shoulder muscles, the deltoids.

Hold the dumbbells in both hands, lower them to their natural position, and stretch your chest out. From there, raise the dumbbells by pulling your elbows in line with your body. Once the dumbbells have been raised to the limit while maintaining form, slowly return to the starting position. Repeat this series of movements.

What is the key to making the drag curl work properly?

Trainer: Mr. Taizan Matsuura

The key to the drag curl is the elbow pull, so forget about fixing your elbows as in the previous arm curl exercises. Pulling the elbows in firmly will contract the biceps muscles and give them a good load. It is also important to keep your chest up for this purpose. Pulling your shoulder blades in closer will allow you to pull your elbows in more, which in turn will contract your biceps more.

1 2

If done without elbow pull, it is just a partial range arm curl.

Read more

2 2

Pulling the elbows in firmly with the chest up works the biceps.

Read more

Read more

• 
•