Want to give yourself a boost of confidence?
Having bigger and stronger arms is the answer for most men.
Muscular arms today convey a sense of strength, masculinity, and athleticism.
That said, there are also other essential practical advantages to having bigger arms.
Any activity that requires upper body effort can be easily done with stronger arms.
Furthermore, it helps increase muscle endurance, strength, and tone, and reduces your chance of injury.
Several exercises will help you get bigger arms fast such as barbell curls–something that we will be covering on in a few seconds.
Most of them are very popular among men, so some of these exercises might be familiar.
Join us as we walk you through five of the best exercises for bigger biceps.
- Hammer curls (5 sets of 15-20 reps)
A hammer curl is a great dumbbell workout that singles out the long head of the bicep.
Grab a dumbbell in each of your hands.
Slowly curl the weight up keeping your upper arms stationary.
Once at the top, squeeze your biceps for one count then gently lower the weight down.
Hammer curls are all about getting the reps in properly and squeezing your biceps at the top.
- Concentrated curls (5 sets of 12-15 reps)
A concentrated curl involves slow, controlled movement to direct as much blood as possible to the inner head of the bicep.
With a dumbbell in front of you, sit down on a flat bench.
Start with your right elbow on your right thigh then pick up the weight.
Keep your arms stationary while slowly curling the weight up.
Then once at the top, squeeze your biceps at the peak and lower the weight down.
- Straight bar curls (5 sets of 15-20 reps)
The straight bar curls are a no-fuss arm workout that completely engages your biceps.
Through an underhand grip, grab a barbell and leave it hanging just below your waist.
This will be your initial position.
Next, keep your elbows tucked in at the sides then curl the bar up until it’s under your chin.
From there, slowly lower the weight back down to the starting position.
- Cable curls (5 sets of 12-15 reps)
When doing cable curls, you will need a pulley machine attached to a cable with a handle.
To start, stand a few feet from the machine, and grasp the cable handle with your palm facing forward while having your elbows close to your site.
For better balance, position the foot opposite your curling hand a little forward of your other foot.
Then gently curl your arm to move your palm towards your shoulder.
Hold this position for a moment before slowly lowering the handle.
- Barbell curls (5 sets of 12-15 reps)
A barbell curl is a classic bicep exercise that fully engages your arms while keeping your back straight and the rest of your body still.
With your feet shoulder-width apart, hold the barbell with your arms on your side and your palms facing out.
When exhaling, gently curl the barbell toward your chest, using only your arms to lift it.
Maintain this position for a second before slowly lowering the barbell down.