Building bigger biceps is one of the more popular areas that bodybuilders like to concentrate on.
As with other areas of the body such as the abs, back, chest, and legs the abs have specific bodybuilding exercises to promote building muscle in the biceps.
There are three main parts of your arm:
*The biceps (often called “guns” by body builders).
*The triceps (which are on the opposite side of your biceps on your upper arms).
*Forearms and wrists.
Here are some arm exercises that will help you build muscle:
FOR THE TRICEPS:
*Tricep Dips – You will need a bench do this exercise. Stand in front of the bench lower your body and put your hands slightly more than shoulder width apart on the edge of bench behind you. Now straighten out your arms and keep a little bend in your elbows. Now slowly bend your elbows and lower your body down towards the floor until your arms are at about a 90° angle, be sure to keep your back close to the bench. Then slowly press off of your hands and push yourself straight back up to the starting position. Repeat
*Tricep Cable Push Downs – You will need a cable set up to do this exercise. Face the high pulley and grab the cable T-bar attachment with an overhand narrow grip. Extend your arms down and then return until your forearm is close to upper arm. Repeat
* Close Grip Bench Press – Lie down on a bench and grasp barbell from the rack with a shoulder with grip. Lower the weight to your chest with elbows close to body. Push the barbell back up until your arms are straight. Repeat. Note the grip can be slightly narrower than shoulder width but not too close.
FOR THE BICEPS:
*Dumbbell Curl – Grab the dumbbell on a preacher bench. With arm bent and palm facing shoulder, place back of arm down on pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat and continue with opposite arm
*Preacher Curl – again sit on the preacher bench, placing back of arms on pad. Grasp the curl bar with shoulder width underhand grip. Raise bar until your forearms are vertical. Lower barbel Angel arms are fully extended out. Repeat.
FOR FOREARMS AND WRISTS
*Farmers Carry – Start with a set of dumbbells placed on each side that are about 2/3 of your dead lift max. Reach down and with your chin up grip the barbells and raise them till you reach a standing position. You will now walk with the dumbbells about 100 feet to complete a rep
*Wrist curl – Sit on a bench and hold the dumbbell underhand grip and rest your forearm on your thigh beyond your knee. Let the dumbbell roll out of your hand down your fingers. Then raise the dumbbell up by gripping and pointing your knuckles up high as you can. Lower and repeat.
These exercises will not only shape your biceps but will also increase the strength of your grip. This will help you with your heavier exercises when you need that added grip.