Especially men, many want to get wider arms. You can focus on biceps workout routines for bigger biceps. So, what are the workout routines to consider? We’ll give you a guide.
What are the Biceps Workout Routines for Wider Arms?
As a personal trainer, I often recommend a variation of curls as a routine to build wider biceps. It’s easy to do, but for maximum results, it doesn’t have to be. As long as you do it without excessive intensity but remain consistent, you can get satisfactory results:
1. Twisting Curl
It’s not just good for your biceps, it can also make your forearms stronger. Hold your dumbbells, palms facing each other. Lift the dumbbells alternately while twisting your palms when you do it.
2. Zottman Curl
Zottman curl can effectively train the main muscles that have a great effect on biceps enlargement. You can stand up straight, hold dumbbells in both hands, and then put your hands on the sides. Slowly raise the dumbbells to the shoulder point and make sure your upper arms don’t move much.
Pause in that position for a few seconds, then rotate the dumbbells until your palms are facing forward, then lower them.
3. Standing Curl
Hold the dumbbells in a standing position with your arms at your sides, leaving your arms hanging. Make your palms face forward, while the position of your elbows should be close to the body. Raise the dumbbells to shoulder height, then repeat.
4. Hammer Curl
The last exercise recommendation is the hammer curl, which is popular. Simply stand up, and let the barbell hang at the side, and then bring your palms to your thighs. Make sure the barbell is close to your shoulders when lifting it. Do it regularly but don’t overdo it.
FAQ
What exercises make the biceps wider?
You can do curl variations to build biceps. Prepare your barbell to start your workout routine, you can also use preacher curls in the gym for more satisfying results.
Do push-ups work the biceps?
Since push-ups are weight training but use body weight as the load, they can also be used for biceps training. However, push-ups focus more on the shoulder muscles, chest muscles, and triceps.
How many exercises for the biceps?
Depending on your fitness goals, the number of biceps workouts can vary quite a bit. Our advice is 2-3 times per week, with 3-4 sets per workout.
Are barbell curls enough for biceps?
Barbell curls are one of the most effective biceps workout routines. But our advice is to vary it with other exercises as each variation targets a different part.