What are biceps?

The biceps are the bulging muscles on the front of the upper arm. When you flex your arms, they are the ones you are showing off. Making your biceps bigger involves more than doing the same exercises over and over. Learn different strategies, biceps exercises, supporting muscle group exercises, and lifestyle changes that promote bigger, stronger biceps.

The body is a kinetic chain, and all the muscles, big and small, plus connective tissue, joints, and bones, work together. By developing strength in all muscles, you move more efficiently and safely, minimizing injuries and pain. This includes biceps and forearms too.

Forearms are also important…

None of the muscles should be overlooked in the process of the muscle-building process, including the forearms. There are more muscles in there than most people realize, and they connect to and impact movements in the elbows, wrists, and hands.

Bigger forearms help with daily tasks, like opening jars and carrying heavy objects, and in sports like golf and basketball.

The forearm is the region of the upper limb between the elbow and the wrist. The term forearm is used in anatomy to distinguish it from the arm, a word which is most often used to describe the entire appendage of the upper limb, but which in anatomy, technically, means only the region of the upper arm, whereas the lower arm is called the forearm.

Exercises to get big biceps and forearms:

Cable Curl:

Cable curls can be done in a few different ways. You can use a low pulley machine attached to a cable with a handle. Or, you can use a resistance band if you can safely tie one end of the band to something sturdy.

The steps to follow:
Stand a couple of feet from the pulley machine, and grasp the cable handle with your palm facing forward and your elbow close to your side.
Place the foot opposite your curling hand a little in front of your other foot for better balance.
Slowly curl your arm, bringing your palm toward your shoulder.
Hold the curl up for a moment and feel the exertion in your bicep.
Slowly lower the handle to the starting position.
Do 12 to 15 repetitions, then switch arms.

Zottman curls:

This variation on curls takes some of the focus off the biceps and redirects it to the forearm muscles that attach to the upper arm. To do it, perform a regular biceps curl. At the top of the movement, rotate the palms until they are facing forward, then lower down to the starting position.


The chinup requires a sturdy chinup bar that’s high enough off the ground that your feet won’t touch the floor when your arms are extended.

To do a chinup:
Stand under the chinup bar, and reach both arms up so that your palms are facing you.
Grab the bar with both hands. You may need to jump or step up to reach the bar.
With a firm grip and your thumbs wrapped around the bar, steady your body. It may help to cross your legs for more stability.
While exhaling slowly, pull your body upward by bending your elbows.
Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar.

Triangle Pushup:

From various arm exercises, the triangle pushup was determined to be the most effective at working your triceps. Also, you just need your body weight to do this exercise.

Get into a traditional pushup position with only your toes and hands touching the floor.
Place your hands below your face with your forefingers and thumbs touching, forming a triangle between your hands.

While keeping your torso and legs straight, slowly lower your body so that your nose comes close to your hands.

Push your body back up to its starting position, being careful not to arch your back or let it sag.

Know more about health and fitness here.

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