Arm-training: 4 exercises for huge biceps

Arms-training

If you want huge biceps and show off Arnold Schwarzenegger, aim these 4 exercises for a wild workout in the gym.

BY LAUREN BEDOSKY
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What is the secret to big biceps? Many or few repetitions? A moderate weight or we put kilos? For Marfred Suazo, personal trainer in New York, the key is "a moderate weight and a high repetition rate to pump butt. Exceeding the kilos will make the wrist flexors and forearms more involved ...". And he proposes these 4 exercises to make your arms look more giant.

Biceps training: 4 exercises to pump your muscles
Before starting the routine, Suazo advises that you turn your pinky toward your thumb at the maximum point of the exercise. "You will hit the brachial head and the inner head of your biceps more."

1- Single arm curl on inclined bench
Between 3 and 4 series, 10 to 12 repetitions, and 20 seconds of rest between sets.
On a 45-degree inclined bench, standing with a dumbbell, extend your arm over the backrest with the palm facing up. Gradually go up to the shoulder and squeeze the biceps when you reach the top, with the little finger turning toward the thumb; Then go down without losing control. Then, the same, but with the other arm.

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2- Curl with resistance band
Between 3 and 4 series, 25 to 30 repetitions, and 20 seconds of rest between sets.
Standing up and with a stomped resistance band, grab the ends with your hands and, palms up, climb up to your shoulders. Squeeze the biceps at the end of the course and keep the tension constant also in the descent. Elbows always attached to the body.

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3- Dumbbell curl on inclined bench
4 sets of 10 repetitions and rest of 15 to 20 seconds between sets.
Lying on a 45-degree inclined bench, and with a dumbbell in each hand, release your arms and keep your elbows attached to the body. Raise the weights at once and, again, squeeze the biceps at the top and lower in control.

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4- Foot Hammer Curl
4 series with this sequence: start with 12 repetitions, increase the weight 3 kilos and make another 10, increase another 3 and make 8 and, finally, add another 3 and run 7. Rest only at the end of the third series. Finally, three series of 7, 10 and 12 but in the opposite direction, discounting kilos.

And you know, straight back, look straight ahead, firm core and palms facing each other. Elbows attached to the sides and squeeze the biceps up.