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Barbell or dumbbell curls. For size use a weight that only allows 6 to 8 reps. 3 to 4 sets should be good. But this is only a beginner routine. Many different exercises can be great for arms. Remember Triceps make up 70% of your arm size.
You can do chin-ups, and the Flexed Arm Hang. You can also get some weights and do arm curls.

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9y ago
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14y ago

in my opinion, close grip bench or weighted dips are probably the best 2 exercises for tricep size and strength. bigger stronger triceps will make your arms look much bigger and also give you a bigger bench.

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11y ago

In order to get bigger biceps there are a few things you need to do.

Firstly, you need to use heavier weights. Pick a weight that you can just about get 7-8 reps out with. When that gets to easy, increase the weight.

Secondly, increase your calorie intake. Make sure you're getting enough protein, complex carbs and simple sugars. These are what help your muscles to grow, repair themselves and energize themselves for the next weights session.

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12y ago

Concentration curls, Make sure you go through the full range of motion here. Don't shorten up the movement by only going halfway down. This will ensure that your bicep is strong in all positions.

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12y ago

I like to perform some biceps exercises with light weights: curls, barbell.. some exercises with cables are good as well.

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12y ago

Lying tricep press. Just grab the EZ curl bar lie down and press as if you were doing pull downs. Works a treat.

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10y ago

Many different workouts are designed to tone the arms and improve the biceps. Some of these exercises include uneven push-up, pilates boxing, and bicep and arm circles.

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14y ago

dumbbell bicep curls.

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Q: What is the easiest way to get bigger biceps?
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