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  • Build Bigger Arms: 7 Proven Exercises To Grow Biceps And Triceps

    Build Bigger Arms: 7 Proven Exercises To Grow Biceps And Triceps

    Indeed! Bigger and stronger arms can give you a great feeling of confidence and self-love.  Muscular arms can also convey a sense of athleticism and strength. Anything that requires upper body effort, from picking up your kids to lifting heavy boxes, can be done more easily with stronger arms. In addition to boosting your daily functional fitness, having more muscle mass has the ability to:

    • Reduces the chance of injury
    • Improves metabolism
    • Increases muscle endurance

    The two major muscles in your upper arms are the biceps and triceps in the back. These muscles are opposite functioning and thus require different types of exercise for strength training. In this article, we will walk through 7 proven and best exercises for biceps and triceps.

    Why Do You Need Bigger Arms?

    As bad as you want to build bigger arms, you still need to stay realistic, and the first question you need to ask yourself is, why do you need bigger arms? Well, if you got the answer now, it's time to ask yourself a few more questions. Are you willing to work for it? Are you dedicated enough to give all your time and effort? If yes, then you are on the right track. 

    Develop The Right Mindset!

    Get your mind straight, and it will get you the bigger arms you are dreaming of. Having the right mindset is the first step toward accomplishing your fitness goals. So now, when you are clear with your thoughts, it's time to unleash the simple ways to build bigger arms! 

    Exercises For Getting Bigger Biceps

     Before we get into the technical part, there is this one thing that needs to be considered, there are few people who have been investing all their time and efforts, yet they failed to get bigger biceps.

     Don't worry; you don't have to get hard on yourself. All you need to do is to discover why this is happening.  Have a look at this article to discover, Why are my biceps not growing?.

     You must be wondering how to get bigger arms at home; these top 4 effective exercises will help you achieve your goals: 

    1- Dumbbell concentration curls

     How To Do It
    1. Get yourself ready and sit on a flat bench or maybe a chair with your legs open, forming a "V" shape.
    2. Now you have to hold the dumbbell in one hand and slightly lean forward.
    3. Now place the arm's elbow holding the dumbbell on one thigh and try to rest your other hand on your other thigh.
    4. It's all easy, JUST FOCUS!  
    5. Now curl the dumbbell slowly towards your shoulder while you twist your wrist slightly to make your pam face your shoulder.
    6. Now slowly bring it back to the position you started with. 
    7. You have to do 15 reps for each arm.

     2-  One-Arm Dumbbell Preacher Curl

     This is an excellent exercise to build bigger arms fast; you don't have to get into a gym for it. By following these simple steps, you can get bigger arms at home. 

    How To Do It

    1. Use the back of your sofa (any surface that provides a downward incline) 
    2. Hold the dumbbell in one hand; you need to have a strong underhand grip.
    3. Try and keep your elbows fixed to the surface 
    4. Now slowly curl the dumbbell up and bring it back to the starting point 
    5. Do 15 reps for each arm

     3- Incline Push-Ups 

     

    This is an elevated version of the traditional push-ups, you know; you can try this exercise using a bed, couch, or even a chair that won't move while you perform the exercise. 

     How To Do It

    1. You need to stand in front of the bed or a chair and place your hands on the surface. 
    2. Try to keep it shoulder-width apart. 
    3. Now you have to take the plank position and make sure that your body forms a straight line and your lower back isn't drooping, be very careful!
    4. When you are done taking the position, bend your arms and lower your chest towards the bed or the chair you have been using.
    5. Now push your body back up to the position you started from
    6. Do ten reps x 3 sets for all the beginners!

    4- Hammer Curls

     To get started with this exercise, all you need to do is to:

    1. Stand with your knees slightly bent and your feet shoulder-width apart
    2. Now hold the dumbbells in your hands (you can also hold the dumbbells in both hands or even one at a time) with your palms facing each other
    3. Now keep your elbows fixed at the side of your body and move your palms
    4. Now curl the dumbbells up and slowly lower it down
    5. Now return to the starting position 
    6. Do 15 reps x 3 sets 

     Exercises For Getting Bigger Triceps

    Your triceps are the two main muscles on your upper arms that are almost overlooked. You need to know that working out for your triceps is as important as for your biceps.

    There are some workouts that you have to follow to build your triceps resulting in bigger arms. Slowly, but surely you'll build bigger arms by following this tricep workout. 

    1- Dumbbell Seated Overhead Tricep Extension 


    How To Do It
    1. You need to select an appropriately weighted dumbbell (not too heavy, not too light)
    2. Hold the dumbbell in your hands or over your shoulder, as you sit upright on a chair or a bench
    3. Next, You need to grip the dumbbell firmly with your hands and then hold it over your head 
    4. Now slowly lower it behind your head 
    5. It would help if you made sure that your elbows are near your head and your wrists are straight 
    6. Do five reps x 3 sets to build bigger arms!

    2- Tricep Kickback 

     

      How To Do It
    1. You need to set the bench or chair aside for this one
    2. Hold a dumbbell in each hand 
    3. Stand with your feet apart and slightly bend your knees 
    4. Make sure that your back is straight, and the torso is parallel to the ground
    5. Make sure your upper arms are close to the body
    6. Now move your forearms forward and backward
    7. Make sure it is a swinging manner 
    8. Do 10-15 reps x 3 sets 

    3- Close Grip Dumbbell Push-Ups 

    How To Do It
    1. You have to start by placing the dumbbells right under your chest 
    2. Now extend your body to do push-ups
    3. As you bring your body closer to the ground 
    4. Make sure your chest touches the dumbbells 
    5. Do 10-15 reps x 3 sets

    Essential Nutrition For Building Bigger Arms

     

    When you respect yourself and your body, you consider what you eat as part of the process of respecting yourself. When you respect someone, you unconsciously are taking care of and start being protective towards them.

    Let food be your medicine, stop spending money on buying artificial protein shakes and medicine to gain muscles, let the food do all the talking. Take a diet high in complex carbohydrates and lean protein, along with maintaining high calories.

    Make sure you eat "HIGH QUALITY "protein food sources. We got you a list of protein sources at your doorstep, Eggs, Salmons, Chicken breast, Tuna, Lean beef, Yoghourt, and beans.

     The recommended daily protein intake for building muscle is between 1.4 and 1.8 grams per pound of body weight. 

    How To Get The Most Out Of Your Workout?


    Make Every Minute Count!

    Make sure that every minute you exercise counts! It's very important to track your performance. You might build your stamina and become an expert but achieving your desired goals is a whole different story, and this can only be achieved when you know what you are doing. 

    No Pain, No Gain? 

    It's good to push your limits, but you don't have to hurt yourself, no pain, no gain is what you have heard all around, but to keep the balance is extremely important, or else you'll get all the pain in the world with a little or sometimes no gain.  

    Key To Success

    Working hard is overrated. It would be best if you worked smart and get things done. However, there is one thing that shouldn't be ignored at any cost, and that's consistency! CONSISTENCY is the key! 

    Many people work out and eat right, but they aren't consistent, and that's exactly where they lose the game. Go easy with things but be consistent; when you are consistent, 15 minutes of workouts count and give out amazing results. 

    Keeping Yourself Motivated! 

    Be consistent with your workout and try different exercises; bring in variation. This is good for your body as well as your mind. Trying out new things will keep you entertained and engaged!  

    If you follow all the steps, then surely you'll build bigger arms! If you don't want to step out of your home and maintain your workout routine with the right equipment, you need not

    Last but not least, strength doesn't come from physical capacity; it comes from an indomitable will! 


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