4 Effective Exercises To Get Bulging Biceps

Diet Fitness

oi-Amrisha

By Amrisha Sharma

Saturday, November 19, 2011, 12:54

Every boy from his teenage wishes to get biceps! Building, toning and shaping your biceps require hard work and dedication towards exercise. Gym is one common place where men go in order to get bulging biceps but this method has several disadvantages. If you stop gyming, the body especially chest and arm muscles pain and the bulge also lose its shape. This is why, you can try few exercises at home to get biceps and these can be done anytime of the day!

Exercises to get biceps:

Standing barbell curls: This is a common and effective exercise to get bulging biceps. This exercise covers major arm flexors (brachialis, lateral and medial biceps) which helps in shaping the biceps and toning them. In standing barbell exercise, you hold and balance barbells in your palms facing up. The shoulders are wide apart and curl the barbells halfway up and then down 24-50 times. Beginners should start with 5-10 times and gradually increase to sets to avoid muscle pain in the arms.

Incline barbell curls: In this exercise, you have to sit on an inclined bench with hands on the sides, holding dumbbells. In the incline barbell curls, you can try 3 types of curls namely; regular curls (palms facing up), hammer curls (palms facing the body) supinating curls (palms face the body and then changes to palms facing up). This bodybuilding exercise is effective for bulging out and shaping the biceps and chest muscles.

Push ups: To get biceps, shape the arms and chest by doing push ups regularly. This bicep exercise has several benefits as it covers the chest, bicep and abs muscles. To get six packs, do 150-200 push ups regularly. You can do push ups on the floor or by leaning forward the body against a table or stool. Try doing push ups with one hand on the floor and second on your back for effective results.

Ball dumbbell curls: Use the exercise ball to do this exercise and get biceps. You can either sit on the ball or lie on your back. Keep the hands on sides and hold dumbbells. Now curl the arms together and take them halfway up and down slowly.

Try these most common and effective exercises to get biceps and a well toned chest and abs. For best results, slowly take the weight down while curling the dumbbells. Be careful with your position as a slight chance can lead to cramp or fracture.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.