How to get bigger arms is the question that has led many of us to the doors of the gym. However, simple pushups won’t cut it anymore. That is why MH along with Avik De, personal trainer at Anatomy Gym, brings you a list of 5 exercises that can help you immensely with your bicep and tricep workout.
1. Trx Biceps Curl
Step 1: Start with your elbow bent higher than your shoulder, with your fingers aligned to your temples.
Step 2: Holding the TRX. Lower your body down and away (towards the floor) until your arms are straight. Keep your head and spine aligned and avoid any sagging in the lower back.
Step 3: Exhale and slowly flex your elbow by pulling your entire body towards your hands.Your elbows should remain in front of your body.
Step 4: Maintain a stiff torso aligning your head and spine and avoid sagging or arching your lower back or hips.
Step 5: Do 15 reps of 3 sets, rest in between each set for 45 secs.
2. Concentration Dumbbell Curl
Step 1: Sit on a flat bench with your legs spread and feet flat on the floor with a dumbbell between your feet.
Step 2: Use either arm to pick the dumbbell up and hold it with an underhand grip.
Step 3: Place the back of your elbow on the top of your inner thigh on the same side.
Step 4: Extend your arm fully downwards without letting the dumbell rest on the floor. This is the starting position.
Step 5: Bring the dumbbell up in a smooth arc, contracting your bicep and exhaling. Continue curling the dumbell upwards until your biceps are fully contracted and the dumbell is at shoulder level. Hold it for one sec, then return to the start position in a controlled smooth arc, inhaling as you do.
Step 6: Perform 10-12 reps then switch arm and repeat the movement with other arm. Do 3 sets with 45 sec of rest in between for best results.
3. Reverse Biceps Curl
Step 1: Hold the barbell about shoulder-width apart with the palms facing down, your hands, elbow and shoulders should be forming a straight line.
Step 2: Lift the bar towards the shoulder while bending at the elbows and keeping them down close to the sides of the body.
Step 3: Now slowly lower the weight to return to the starting position.
Step 4: Perform 3-4 sets of 15 reps with 30 seconds rest between each set.
Step 1: Kneel on floor and bring your feet together behind you.
Step 2: Slowly bend forward to place your palms flat on the floor, position your hands shoulder-width apart with your fingers facing forward.
Step 3: Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or the knees.
Step 4: Make your torso stiff by contracting your core muscles, your glutes and quadriceps and align your head with your spine and toes pointed towards your shins.
Step 5: Slowly lower your body towards the floor until your chest touches the floor. Do not allow your lower back to sag or hips to hike upwards during this phase. Allow your elbows to flare outwards..
Step 6: Press upwards again until the arms are fully extended at the elbows.
Step 7: Do 15 reps of 3 sets with rest of 30-45 seconds between each set.
5. Dumbbell Kickback
Starting position- Hold the dumbbell in your left hand and assume a split-stance position placing your right leg forward but keeping your weight evenly distributed through the heels of both feet.
Step 1: Place your right hand on your right thigh or knees and slowly lean forward.
Step 2: Pull your shoulder down. Your back and head should be aligned with your spine.
Step 3: Place your left arm parallel and close to your torso. Bend your elbows to 90 degrees.
Step 4: Now exhale and slowly extend your elbows by contracting your triceps muscle until your elbow is fully extended.
Step 5: Avoid any sagging in your lower back or any rotation in your torso. Inhale and slowly return your arms to your starting position.
Step 6: Perform 3 sets of 12 reps each taking a rest of 45 seconds between sets for best results.