How to Get Bigger Arms in a Week

Firstly, you have gone through the anatomy biceps. It consists of the short head that worked with arms in front of the body, long head best worked with arms at the side and brachialis which lies below the short head and long head which helps to grow the biceps peak.

Before you start the exercise be sure to keep in mind that if you’re a beginner then, it’s best to start with lighter weights and work your way up to heavier ones so you can really focus on good form. The good posters are important in every exercise either they are biceps workout is chest workout. Things you have to do before start biceps exercise stable your leg, core tight, body straight, Chest up and fixed your elbow. These exercises will hit the long head, short head and brachialis. Inclined dumbbell curl, Hammer curl, Concentration curl, Reverse curl, Bayesian curl and E-Z bar reverse curl.

Long Head Exercise

Incline Dumbbell Curl

Firstly adjust the bench at a 45-degree angle, or up to 60 degrees as required and sit down against the exercise bench, keeping your back straight and your core tight. Once you have gotten the beginning position down, raise every dumbbell, palms up, toward your shoulders slowly lower the dumbbells and again to your beginning position. In this exercise, your arms move behind your body. This will stretches the long head of the striated muscle. The incline dumbbell curl activates your biceps more than other arm exercises like preacher curls and hammer curls, the incline curls offer a greater range of movements and give your inner biceps a stronger stretch.

SETS: Three sets of six to eight repetitions.

Hammer Curl

Stand upright take dumbbells in each hand and being held at arm’s length, the palms of the hands ought to be facing your body, now, whereas holding your higher arm stationary, exhale and curl the burden forward whereas catching the striated muscle. In the hammer curl, you lift one dumbbell at a time and twist your wrists at the top of the movement to hit the biceps from a different angle. Start with your wrists facing one another, then turn them to face you at the top of the curl so the position is the same as when doing regular biceps curls. The hammer curl targets the biceps and forearms and is a useful strength and hypertrophy exercise to reinforce a stronger grip for deadlifts, pulling, and other strength/power movements.

SETS: Three sets of six to eight repetitions.

Short Head Exercise

Concentration Curl

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. The dumbbell concentration curls allow you to focus on contracting the biceps muscle without using body momentum, helping to maximize tension placed on the muscle. The concentration curl targets the biceps and helps to develop muscle strength and power. This exercise will hit the short head of biceps and sculpts the front portion of the upper arm and improves body aesthetics and function.

SETS: Three sets of ten to twelve repetitions.

Brachialis

Reverse Curl

Stand upright, chest up and hold a barbell at your shoulder width employing a pronated grip with your together with your elbows positioned on the point of your part. It will be your initial position. Keeping your upper arms stationary and the biceps contracted, curl the barbell while breathing out. Continue the upward movement until the biceps are fully squeezed and the weight is at your shoulder level. Pause for a few seconds at the point of maximum contraction. Gradually start bringing the barbell back to your initial position while inhaling. Reverse grip barbell curls primarily target the biceps brachii (2 heads of the biceps) and the brachialis (outside of the bicep). This exercise is also very effective for targeting the muscles of the forearms (brachioradialis) due to the positioning of the hands-on the barbell (reverse grip).

SETS: Three sets of twelve to fifteen repetitions.

Bayesian Curls

While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. The primary target of the bayesian curl is the biceps brachii muscle. This is the muscle that flexes the elbow, which is why it is worked when you curl the arm. It connects the scapula with the radius of the forearm.

SETS: Three sets of twelve to fifteen repetitions.

E-Z Bar Reverse Curls

The form and position of exercise are similar to the reverse curl. E-Z biceps curls work the biceps muscle located on the front of your upper arm. Performed standing or while bent over a device called a preacher bench, doing curls using a cambered EZ bar is often more comfortable than using a straight bar as straight bar curls can be hard on your wrists.

SETS: Three sets of twelve to fifteen repetitions.