How to pump up your biceps. 3 exercises that will make your arms big

How to pump up your biceps. 3 exercises that will make your arms big

Many men want beautiful biceps, but not everyone knows how to achieve it.

How to pump up your biceps? This is one of the most frequent questions to fitness trainers. Men, for some reason, pay special attention to these muscles. We asked Alexey Zakharov, a trainer at the premium World Class Red Side club, about how to work the biceps muscles correctly and effectively.

First advice: don’t fixate on the biceps, especially if you are a beginner. If you train one muscle group too often, you will overload it and will not get the desired result. It is better to do multi-joint exercises, and add isolation exercises to your training program. If you are sure that you need to work your biceps harder, here are three exercises that will give excellent results. Just don’t forget to rest and eat right.

Biceps exercises

Bending arms with a wide grip

The biceps consists of two muscles: the long head and the short head. We do the first exercise with a wide grip to load the long head. When performing this exercise, you will be able to lift the maximum weight on the biceps, and therefore maximize the load on the muscle. Watch the technique: the amplitude of the movement should be maximum – full flexion and extension of the arms. Perform 10-12 repetitions.

Bending arms with dumbbells without supination

The exercise loads the brachialis, the muscle under the biceps that gives the illusion of a biceps peak. The brachialis helps the biceps look bigger. Note that the arms are lifted alternately at maximum amplitude, without jerks and without supination of the hand, i.e. no topping. Perform 10-12 repetitions.

Bending arms with narrow grip in Scott’s bench

The third exercise is done with a narrow grip and loads the short head of the biceps. Make sure that the amplitude of the exercise is maximized. Perform 10-12 repetitions.

These three exercises will be enough to effectively work the biceps.