The biceps play an important role in making your arms bigger. When you are looking for ways and exercises that can help you grow bigger arms, there are certain pieces of information that you must know beforehand. Your biceps is a two-headed muscle, meaning it is divided into two parts: the longer head and the shorter head. You need to train both parts to grow your biceps evenly and bigger.
What Are The Factors Involved In Getting You A Bigger Arm?
There are some factors that are responsible for growth in biceps muscles or any other skeletal muscle in your body. When you do the exercises that target the biceps, small tears in your muscle fibers occur due to the resistance training.
These tears repair and get stronger while you feed them a protein- and amino-acid-rich diet with proper rest. The main factors that will help you achieve your goal of physique:
Diet and nutrition are like the other side of the same coin in growing any muscle. When you train your muscles with intense workouts, those muscles need the necessary nutrients to get healed before another session. Diet plays an important role in giving you strength for your workouts as well. A proper and continuous diet will ensure the results.
🔹 Right Exercise
Choosing the right exercise that suits your muscles and gives you results is important. Choose an exercise that makes you feel your muscles pumping out of your skin. Be consistent with an exercise for a month and check for the difference it makes.
🔹 Correct Form
Doing all the exercises in the correct form is compulsory, as it will reduce the possibility of you getting an injury. An exercise done in the correct form targets the exact muscles you are aiming to train.
Being consistent is the key to achieving the physique you want. Remember that it will take years of effort, a proper diet, and rest to get the expected result, but it will be worth it. Stay consistent with your training regime to track the results as well.
Best Exercises For Biceps
Here are some of the best and most popular exercises to make your biceps bigger and stronger. These exercises are designed to target both heads of your biceps, particularly to get the most out of the effort. Biceps need rigorous training with high intensity, which can make them grow.
✅ Dumbbell Curls
Dumbbell curls are the most important exercise for your biceps, as they will make your biceps grow bigger. You can start this exercise with two dumbbells in your hands and start doing curls with the correct form. Remember to hold your body straight and not flare your hips while doing the curls. Dumbbell curls will solely target your longer head of biceps.
Many will say that chin-ups are for your back and not for your biceps. Chin-ups, if done correctly, also focus on the biceps muscles. Take the examples of gymnasts; their biceps are huge, but they don’t do curls; they only do pull-ups and chin-ups.
✅ Hammer Curls
Hammer curls are solely for your forearms and brachialis muscles. Hammer curls are done seated and with both hands in alternate motions. Remember to watch your form and higher repetitions are recommended.
✅ Inclined Dumbbell Curls
Inclined dumbbell curls are a great way of isolating your longer head of the biceps. This exercise is an advanced form of biceps curls and will help you grow your arms. Inclined dumbbell curls are great for building your balance and arm strength.
✅ Barbell Curls
Barbell curls are done with a barbell. This exercise is solely designed to make your biceps stronger. Take a barbell with weights on the sides and start doing your curls. Remember, doing the exercise with the correct form is compulsory.
Each and every bodybuilder and gym enthusiast does some of these exercises regularly for their biceps. These exercises are designed to target all your biceps muscles, particularly to get the most out of your workout session. As mentioned before, nutrition and rest are important factors in growing your biceps.