- Barbell Curl: This differs from dumbbell curls. This places more stress on your biceps, from different angles. To perform the barbell curl, choose one of three different grips: neutral (shoulder width), wide grip, or close grip. All grips are done underhand. Then curl the weight up to to your chest. Do not use your hips or arms to help swing the weight up. Use only your arms, swinging the weight up defeats the purpose, and increases your chances of injury. Lower the weight back down and touch your waist with the bar. Do 3 sets of 8.
- Pull Ups/Chin Ups: Pull ups and chin ups are another great exercise to build huge biceps. Doing chin ups puts more emphasis on your biceps, while pull ups puts more emphasis on your lats and back. To do chin ups, use an underhand grip. To do pull ups, use and overhand grip. You can vary between neutral grip, close, and wide grips to keep your muscles guessing. Make sure to lower down so that your arms are fully extended, and that you touch your chest to the bar. Do 3 sets of 8.
- Dips: By far the best exercise to build huge triceps. Since the triceps compose two thirds of the arm, having big triceps is a must. Plus it will make your biceps look bigger. To perform a dip, find a set of parallel bars. All gyms will have them. To put the focus on just your triceps, keep your torso perpendicular to the floor. Lower down so that your arms are at 90 degrees, then raise back up. Once you can do your desired reps easily, use a weight belt and add some more resistance. Do 3 sets of 8.
- Close Grip Bench Press: Not a very common exercise for the triceps, but it is great for building them. To perform the close grip bench press. Lay down on a flat bench, and assume the proper benching form. You won't be able to do nearly as much weight as you could in a normal bench. Use a much lighter weight. Put your hands in the middle of the bar, so they are 6 inches apart. Lower the weight as close to your chest as possible and then press it back up. Do 3 sets of 8.
Incorporate these exercises into your routine 2 to 3 times per week, and you'll be on your way to huge arms in no time.
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