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How To Get Bigger Arms

Looking to tone those 💪 biceps and triceps? Check out these killer workouts that will have your arms feeling strong and sculpted in no time! 💪🔥 Get ready to flex those muscles and show off your hard work with these effective exercises.

A female athlete in the training arms on an exercise machine with gym background and weights digital illustration

💪 Get ready to pump up those biceps and achieve impressive arm muscles with this targeted workout routine! Whether you're a beginner or a seasoned fitness enthusiast, these exercises will help you build strength and definition in your biceps. Say goodbye to puny arms and hello to sculpted and powerful biceps! 💪 In this article, we will cover:

🔹 The importance of bicep workouts for overall upper body strength and aesthetics.

🔹 Essential exercises to effectively target your bicep muscles.

🔹 Tips and techniques to maximize your bicep workout results.

🔹 How to properly warm up and cool down for a safe and effective workout.

So, grab your dumbbells or hit the gym, because it's time to give your biceps the attention they deserve and achieve the arms of your dreams! 💪

Warmup

Get ready to pump those biceps and triceps! Don't skip the warm-up, stretch, and cardio before your training session. These pre-workout rituals offer a myriad of benefits, including:

🩸 Increased blood flow to the muscles, helping to prevent injuries and improve performance.

🤸🏿 Enhanced flexibility and range of motion, allowing for better execution of exercises.

💙 Improved heart rate and breathing, preparing your body for the upcoming workout.

Remember, a proper warm-up, stretch, and cardio routine can make a significant difference in your training results. So, don't forget to incorporate them into your fitness regimen!‍💯

Compound Movements

Boost Your Gains with Compound Movements! 🔥 Discover why compound movements are a game-changer for sculpting those biceps and triceps! Don't miss out on the incredible benefits these exercises bring to your training routine. Get ready to maximize your muscle growth and strength gains like never before! 🏋️‍♀️🔝 #CompoundMovements #BicepsAndTriceps #FitnessGoals

Reps

The rep and set range for compound exercises can vary based on your goals. Here's a general guideline:

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Hypertrophy (Muscle Size) Building:


Reps: 6-12:


Sets: 3-5:


Rest: 1-2 minutes between sets

Punch And Kick

Punch and Kick offers high-intensity workouts that combine martial arts techniques with cardio exercises, providing a dynamic and effective fitness experience. Join Punch and Kick today to unleash your inner warrior and achieve your fitness goals.

Instructions

1️⃣Begin by standing with legs shoulder width apart and your hands in fists near your chin. This is is your starting position.

2️⃣Punch your right hand out, keeping your left hand in place.

3️⃣Bring your right hand back in and simultaneously punch out your left hand.

4️⃣Bring your left hand back in and kick out your right leg.

5️⃣Repeat the steps again this time punching out with your left hand first and kicking out with your left leg.

6️⃣Repeat for as many repetitions/time as is required.

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Tips

Perform the kick in a controlled manner.


Keep your core engaged throughout the motion.


Keep your arms controlled and pay attention to their position as you perform the exercise.


Single Leg Knuckle Pushup

Looking to level up your push-up game? Try the challenging and effective Single Leg Knuckle Pushup for a full-body workout that targets your core, upper body strength, and balance.

Instructions

1️⃣Begin by placing your hands in a fist directly underneath your shoulders, resting on your knuckles. One of your legs should be extended out straight behind you and elevated, the other should be straight with the balls of your feet on the ground (You may place your knee on the ground to vary the difficulty of the exercise). This is your starting position.

2️⃣Keeping your core tight and your glutes engaged, lower your body down until your chest touches the ground. Your body should remain straight and your elbows should stay in as much as possible as you perform this movement.

3️⃣Lying on the ground, extend both arms straight out sideways before quickly returning them and placing your hands in their previous position

4️⃣After a brief pause, slowly return to the starting position.

5️⃣Repeat for as many repetitions as required.

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Tips

Try to go as low as possible in the push up for maximum effect.


Try to keep your elbows as close to your body as possible.


If you are new to this exercise you can try doing it on your knees to make it easier.


Keep your body straight during the pushup.


Perform the reps slowly and in a controlled manner.


Isolation Movements

Isolation movements are the secret sauce to sculpting strong and defined biceps and triceps! By targeting these specific muscle groups, you can take your training to the next level and achieve those enviable arms you've always dreamed of. 🚀💥

Reps

The rep and set range for compound exercises can vary based on your goals. Here's a general guideline:

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Endurance Building:


Reps: 12-20 (or more)


Sets: 2-4:


Rest: 30 seconds to 1 minute between sets

Seated Close-Grip Concentration Barbell Curl

Increase the effectiveness of your bicep workout with the Seated Close-Grip Concentration Barbell Curl. Targeting the muscles in your arms, this exercise helps build strength and definition for impressive results.

Instructions

1️⃣Sit on the end of a bench with a barbell or E-Z bar. Spread your legs to be just over shoulder width apart. Holding the bar in a underhand close grip (less than shoulder width apart), place the back of your upper arms on your inner thighs, bending forward as you do so.

2️⃣Your arms should be fully extended and the barbell should not be touching the floor. This will be your starting position.

3️⃣Raise the barbell up towards your shoulders and squeeze your biceps at the top before slowly returning to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.


Perform the reps slowly and in a controlled manner.


Incline Hammer Curls

Incline Hammer Curls are a highly effective exercise for targeting the biceps and brachialis muscles, providing a challenging workout for arm strength and definition. Incorporate Incline Hammer Curls into your fitness routine to sculpt and strengthen your upper arms.exercise and optimal sets and repetitions

Instructions

1️⃣Set up an incline bench at a 45 degree angle. Sit down then lie on the padding with a dumbbell in each arm and palms facing towards the direction of the bench. This is your starting position.

2️⃣Keeping your elbows fixed, slowly curl up the dumbbells.

3️⃣Squeeze the biceps at the top of the movement, then slowly lower back to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.


Perform the reps slowly and in a controlled manner.


Remember to keep your elbows stationary.


Bent Over Tricep Extensions

Bent over tricep extensions are an effective exercise for targeting and toning the tricep muscles. Incorporating this move into your workout routine can help you achieve stronger and more defined arms.

Instructions

1️⃣Stand with your feet about shoulder width apart, holding a dumbbell in your weaker hand. Lean forward at your hips and bend your knees slightly, keeping your back straight. Your back should almost be parallel with the ground.

2️⃣Take the arm with the dumbbell in it and lift the elbow backwards and up such that the upper arm is parallel with the floor and forming a 90 degree angle with your forearm. This is your starting position.

3️⃣Keeping your elbow and body stationary, extend your arm backward focusing on contracting the tricep muscle.

4️⃣Extend it as far as you can, then pause for a brief moment before slowly returning to the starting position.

5️⃣Repeat for as many repetitions as required.

6️⃣Repeat on the other arm.

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Tips

Variation: This exercise can also be done with both arms at the same time.


Don't swing or bounce your body when performing this exercise.


Keep your back straight as you raise the dumbbells.


Perform the reps slowly and in a controlled manner.


Tricep Pushdown

Looking to tone and strengthen your triceps? Try the tricep pushdown exercise for an effective and targeted workout that will help you achieve your fitness goals. Discover the benefits and proper technique in this informative article

Instructions

1️⃣Set the weight on one side of the cable machine. Adjust the position of the pulley so that it is at the highest point. Make sure you are using a straight bar or EZ attachment and hold your hands with an overhand grip (Palms facing down) about shoulder width apart.  Stand straight with your feet shoulder width apart. This is your starting position.

2️⃣Keeping your body and elbows stationary, push the bar down by just moving your forearms until your arms are straight.

3️⃣After a brief pause, slowly return to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Keep your body vertically straight and avoid leaning.


Avoid using your legs to assist you.


Perform the reps slowly and in a controlled manner.


Summary of the workout

🎉 Congratulations on making it this far! 🎉 You're on the right track to achieving your fitness goals! 💪💪 If you're looking for an effective workout targeting your biceps and triceps, we've got just the thing for you! 🏋️‍♀️💪 Try out our specially designed workout regimen to sculpt and strengthen your arms. But wait, there's more! For even better results and personalized workout plans, we recommend downloading the GymStreak app. 📲🏋️‍♂️ With GymStreak, you'll have access to tailored workouts that suit your fitness level and goals. So why wait? Take your fitness journey to the next level and start seeing amazing results! 💥💪 Download the GymStreak app now and unleash your full potential! 📲🔥