3 Best Exercises for Wider Biceps and Forearms

 

There are many daily activities that utilize the upper body, especially the arms. So it is very important to have wider biceps and forearms. This is because increasing the strength of the arm muscles will have benefits such as increased metabolism and reducing calories even when not exercising.

Biceps Exercises

Muscle strength, tone and endurance increase, reducing the possibility of injury. Exercises that can be done include:

Barbell Curl

 

In is a type of exercise that keeps the back straight and maximizes exercise in the arms. The biceps will receive maximum load training, here’s how to do a barbell curl:

1. Stand with feet shoulder-width apart.
2. Hold the barbell with your arms at your sides, palms facing out.
3. Lift the barbell towards your chest without moving your chest at all and only maximize hand movements.
4. Hold for one second and lower to the starting position.
5. Repeat the movement 12-15 times.

Forearm Exercises

According to research, this movement will train your hand grip and is useful for many daily activities. Do this movement as much as possible until you can’t do it anymore, which means you have to rest.

Do this movement for several series and repetitions until you feel a change in strength? Do it 2-3 times a week. You can do this exercise yourself before exercising as a form of daily routine.

With Dumbbells

 

Use dumbbells weighing 5-10 pounds as a start. To be strong you can do gradual additions. During the movement, grip the weight as tightly as possible. When you don’t have weights, you can use a water bottle or something similar.

1. Hold the weight with your palms facing up
2. Take a sitting position and when holding the weight, place your hands on your knees or a flat surface with your palms facing up.
3. Lift the dumbbell in your hand as hard as you can and try not to move your arms. Try not to lift your wrists.
4. After lifting, pause for a moment before returning to the starting position.

FAQ

What if I don’t have dumbbells?

You can make DIY dumbbells.

What is the best weight to start off?

It depends on your strength, approximately 5-10 pounds.

How long can I get the result?

You have to do it regularly for 2-3 weeks to feel the difference.

Do I have to do it regularly?

Do it regularly for maximum and long-lasting results. That’s how to get healthy and good wider biceps and forearms.