Best Biceps Workout for Wider Arms and Muscle Growth

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Biceps Workout for Wider Arms and Muscle Growth
Biceps Workout for Wider Arms and Muscle Growth

 

Biceps is a type of muscle in the arm that has two heads and stretches from the elbow to the shoulder. This is the muscle that plays the biggest role in lifting weights upwards using the hands. So it would be better if we could train the biceps so that we can get wider arms and muscle growth.

If we look at the results of studies and research conducted in 2014 by the American Council on Exercise or ACE, there are several exercises that can be done to strengthen the biceps, namely by lifting weights and doing pulling movements towards the shoulders or chest.

The best way to get ideal biceps is to choose a weight that suits your abilities and do 12-15 repetitions and increase gradually.

Steps Taken

The initial steps taken only require at least one set each time the routine exercise is done 2 to 3 times a week, and you can rest afterward for 1 day after doing intense biceps training. If you have experienced a significant increase, then you can add the number of repetitions to get the increase you need.

Cable Curl

Cable Curl
Cable Curl

 

One of the best exercises is with cable curl, here are the steps:

  1. Use the pulley machine in the gym and you stand a few steps away from the tool. Then hold the cable handle firmly using the palm facing forward, position the elbow close to the side of the body.
  2. One leg opposite to one of the hands that is doing the curl movement is placed in front of the other leg just to get better balance.
  3. Start straightening your arms with a slow movement, and bring your hands close to your shoulders as hard as you can.
  4. After being pulled, hold the curl so you can feel the power that comes from your biceps, do it for a few moments only.
  5. Then return the handle to the starting position slowly.
  6. Repeat 12-15 times before switching to training the other hand.
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FAQs

What if I don’t have any equipment?

You can other ways that you can do at home like push up and its varieties.

Can I get the best result without equipment?

Yes, you just have to do the training properly in regular basis.

What is the best way to have faster muscle growth?

Consume healthy food with high protein.

What is the best way to do the training?

Using equipment to train biceps and get wider arms and muscle growth is the best way to do it.

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