How to Get Bigger ARMS - 2 Best Exercises to Grow Big Biceps

A very masculine workout. How to build strong and massive arms

Most men dream of having strong massive arms. In order to achieve this goal, an integrated approach and work on several muscle groups are extremely important. Together with fitness trainer and blogger Kirill Toros , we tell you how to pump the most important biceps and triceps - at home. By the way, women can also work these muscles to avoid flabbiness.

What do you need for a home workout?

Workout is easy to do at home using simple equipment. For biceps exercises, you will need a fitness band and a bar. Well, or a mop stick - it will work too. To pump triceps you need a wall and a stool (or chair).

A very masculine workout. How to build strong and massive arms

Photo: istockphoto.com

The most important thing in this workout is constant concentration on the muscle that you are working on. Try to feel and strain it. Do each exercise for 3-4 sets of 12-14 reps and, of course, do not forget to warm up. Take a minute to rest between each set.

Complexes for different muscles can be performed both together and separately. Well, let's get started!

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Exercise biceps

Two-handed biceps lift

Starting position: standing, feet shoulder width apart. We hold the bar with both hands (palms facing out), and with our feet we squeeze the elastic worn on it.

Raise the bar with both hands, bending them at the elbows. By doing this, try to stretch the elastic and feel the tension in the bicep. Then return to the starting position and repeat the movement the required number of times. Keep your back straight.

Biceps curls with one hand

Starting position: standing, feet shoulder-width apart. With one hand we hold the elastic band between our feet, and with the other we support ourselves above the elbow.

Pull the elastic up with one hand, bending it at the elbow. Next, lower your hand and repeat the movement. When performing this exercise, you can bend forward a little.

Lift with a reverse grip

Starting position: standing, feet shoulder width apart, hands at the seams. We hold the gum with them and clamp it with our feet.

Raise both arms up, bending at the elbows, and maintain a grip, then return to refone position. Repeat the movement until the end of the exercise.

A very masculine workout. How to build strong and massive arms

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Triceps Exercises

Extension of the arms from the wall

Starting position: standing with palms and forearms on the wall, body slightly tilted.

Extend your arms and thereby push off the wall, and then return to the starting position. In appearance, the exercise resembles push-ups. Remember that the larger the angle of the elbow, the more difficult the technique.

Reverse Triceps Push-ups

Starting position: sitting, leaning your hands on the chair behind your back, legs extended.

Lift your pelvis off the floor and transfer all the load to your arms. Then lift the body using full extension of the arms. Bend them again, but so that the pelvis does not touch the floor. Repeat the movement. Try to descend as deep as possible - this allows you to stretch the muscle as much as possible.

Push-ups with a narrow stance

Starting position: resting on the palms and socks, hands shoulder-width apart.

Bend your elbows and lower yourself to the floor, but not too deep. At the lowest point, the chest and front deltas take the load on themselves, not the triceps. Return to starting position and repeat the movement. Keep your body straight and muscles tense throughout the exercise.

A very masculine workout. How to build strong and massive arms

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