Arms are often viewed as the most difficult body part to build, but if you get the best exercise for your biceps, all that can change. Try these exercises and see the results!
Exercise Description Main Target Muscles Biceps Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Dip or Extension Overview If you want to work on your biceps to get bigger arms, then machine dip would be best. It targets your triceps, strengthens them, and widens your chest and shoulders. It can help you achieve your goal of bigger arms. The dip machine will save you a lot of time because it’s easy to use. Also, it has a selector pin or plates that help you select the weight you want to work with. However, if you don’t know how to use the machine, you should ask the gym instructor first. How to Do It? Sit properly on the machine, choose the weights and hold the handles. Now keep your elbows at your side to focus on the triceps. You should bend your elbows at a 90-degree angle Extend your arms while you contract the triceps and exhale. Now bring back your arms to the normal position as you inhale. Follow repeating the same process. Machine Dip Tips Focus on your arm movement. Use and adjust weights according to the instructions of a trainer. Do the workout slowly and in a controlled manner.View Exercise
Exercise Description Main Target Muscles Bicep Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Bicep Curl Overview The machine bicep curl is an exercise that focuses on your upper arms and strengthens them. It is designed to give your muscles a well-defined shape. Strengthening your arm muscles, such as biceps and triceps, make you capable of lifting weights. In addition, you can perform this workout with the help of a bicep curl machine. How to Do It? Adjust the machine seat and ensure you align your elbows with the rotation axis. Your arms should be pressed against the pads when you sit on the machine. Now grab the handles with your hands facing upwards. Slowly curl the forearms until you squeeze the biceps at the top of the movement. Return your arms to the starting point. Repeat for desired numer of reps Machine Bicep Curl Tips Use a range of motion by allowing the weight to go as far as possible without hitting the stack. Control the weight and keep the rep timing slow. If you have a training mate, you can use a bicep machine for heavy negative curls.View Exercise
Exercise Description Main Target Muscles Biceps Secondary Target Muscles Abs, Shoulders, Triceps Workout Type Strength Gym Gear Dumbbell Fitness Level Advanced Compound/Isolated Compound Power Move Pull Targeted Muscle: Biceps Alternating Dumbbell Curls Review Alternating dumbbell Curls are a great way to work biceps. The benefits of alternating dumbbell curls are many. This exercise is great for working the biceps, as well as the shoulders and triceps. Additionally, it helps to build core stability and improve balance. Furthermore, it can also help to increase grip strength. Plus, it’s the best exercise for correcting size and strength imbalances as it engages and activates each muscle individually. How to Do It? To do this exercise, start by holding a dumbbell in each hand with your palms facing forward. From here, slowly lift one dumbbell up towards your shoulder while keeping your elbow and upper arm stationary. Once the weight is at shoulder level, pause for a moment and then slowly lower it back to the starting position. Repeat with the other arm. Tips on Alternating Dumbbell Curls Keep your body firm and straight throughout the exercise. Contract and engage biceps throughout. Start with the weaker arm; this helps cover strength imbalances.View Exercise
All Biceps Exercises