How To Get Ripped Arms At Home - These 5 Bicep Exercises
Want strong, muscular, shirt popping biceps? Sure, every guy does!
Just add these bicep exercises into your home workouts. They will build strength and add muscle to your biceps. You can also combine them with our home tricep exercises to build truly irresistable arms.
This is one of the best bicep exercises out. It can be quite difficult to do many of them at first, but if you persevere, you will find they get easier and you get huge strength gains. This exercise has many variations so you never get bored.
Are these too hard for you? Ask someone to help lift you up then try to lower yourself down slowly. If you can do a few of these it won't be long before you can do them by yourself.
Make sure you go through the full range of motion here. Don't shorten up the movement by only going halfway down. This will ensure that your bicep is strong in all positions.
When you get towards the end of your set, the tendancy is to bring your shoulder down to meet the dumbbell halfway. Try to resist this. Make your bicep do the work!
Dumbbell Hammer Curls
Try to do these slowly. Sometimes it's easy to get carried away and feel like you're running. Although this is fun you won't work your biceps as much as you could be. The more controlled the movement is, the better.
Double Dumbbell Curls
You can perform these bicep exercises with either 2 dumbbells or a barbell. You can also alter the grip. The grip in the second set of photo's targets more of the muscles in your forearms.
- Hold a dumbbell in each hand. (With your chosen grip)
- Lift the dumbbells up to your chest.
- Lower them back down to the bottom again. (Slowly)
This exercise works both your upper back and biceps.
- Get into the position shown.
- Raise the dumbbell up to your chest and squeeze your upper back muscles.
- Lower it back down to the floor slowly.
- Swap sides
Build Some "Guns" You Can Be Proud Of
Sean knows a thing or two about training for big arms. Heck, look at the size of them...(He's got 17" biceps!)
Sean is also the author of my favorite muscle building program, "the muscle gain truth no fail system". And if you're looking to pack on some serious muscle to your guns, this is where I suggest you start.
It's not the same old stuff you've heard before. In fact, what he teaches may surprise you. For example, you can learn in his program (p71)...
"The reality is that building huge, muscular arms has very little, if anything to do with direct arm movements." -
Didn't expect that did you?
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