Working out your arms can give major results once you learn the right moves.
The great thing about exercising arms is that you can build up arm strength with or without weights. If you don't have access to equipment, your body weight can do the trick.
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By just setting aside time twice a week for biceps, you will be well on your way to toned arms.
We've compiled some of the best biceps workouts that can be executed from home or at the gym that will give you killer arms.
Credit: Lannis Waters
Credit: Lannis Waters
Push-ups
Get short sleeve shirt arms in no time by hitting the floor for some old school push-ups. This simple exercise challenges your arms to lift a significant amount of your body weight. When pushing up, you're lifting more than 69 percent of your body weight, and this weight increases to 75 percent when your arms drop down, according to a study published in the Journal of Strength and Conditioning Research. No wonder this is one of the go-to arm workouts. When doing pushups, Livestrong advises to slowly lower your body down to really give your biceps a workout.
Chin pull-ups
Challenge your arms by lifting yourself up into a pull-up to the chin. This exercise can be done in a park that has a chin-up bar or tried at the gym. During the exercise, focus on your form and pause for a moment when you pull yourself up, according to Travel Strong. Modify this move by using the assisted pullup machine at the gym. With that machine, you will be able to control how much of your body weight is being lifted with each pullup.
Hammer curls
Train your muscles with challenging hammer curls. The move calls for grabbing dumbbells and curling them while having your palms facing each other. Think of the movement like how you would use an actual hammer, but slowly lower the dumbbells. Bodybuilding.com stresses the importance of making sure that the elbows don't move and stay at your sides.
Barbell curls
Grab a barbell at a weight you are comfortable with to do barbell curls that isolate the biceps. While gripping the barbell with elbows locked and arms shoulder width apart, lift it to your chest. Don't let the barbell fall when lowering it. Bodybuilding.com says it's important to resist the weight and lower the barbell slowly.
Static bicep contractions
Pick up those dumbbells you have lying around for this move. It is a less intense move than a full on pullup, but it will work your bicep muscles just as well. Make the exercise more challenging by choosing to use a weight that's heavier than you usually use, according to Livestrong. When contracting the weight up, Livestrong says you should keep the dumbbell in place for 5-10 seconds.
