We’re not saying skip leg day. That’s important too. The arms remain one of the focal points of everyone’s workout. Biceps are one of the most noticeable muscles you have, so we put together a simple workout to get you bigger biceps in a month. It’s important to note that your arm isn’t only going to look 10x better by just exercising your bicep.
You should also focus on your triceps which make up a majority of your arm’s composition. Warning…you’re going to be lifting heavy this entire workout. A combination of heavyweights, great form, and calorie consumption will have you packing on the mass sooner than you know it.
Barbell Curl
1. Using an underhand grip, grab the barbell. Hands should be positioned almost wide as your hips. (To make the inner portion of your bicep bigger take a wider grip. For the outer part of your bicep bring your hands closer together on the bar).
2. Your starting point is your waist. Contract your stomach while curling the barbell up to your shoulder.
3. Make sure to squeeze your biceps at the top of the curl and slowly lower the barbell back to the original starting position.
Do not use your hips to lift the weight. Keep feet planted firmly while performing this exercise.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Standing Resistance Band Hammer Curl
1. Find the center of the resistance band and step on it. Take each end of the band and grip it.
2. The bands should be parallel to
each other while holding it. Curl your hands slowly towards your shoulders with your palms facing upwards.
3. Squeeze your biceps at the top of your curl before slowly lowering your hands back to their starting position.
4. Your elbows should be in a stable position throughout the exercise
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Standing Dumbbell Curl
1. Let the dumbbells hang at your arm’s length. With palms facing upward, without moving your upper arms, bend your elbows and curl as close to your shoulders as you can.
2. Take a two-second quick pause at the top of your curl and slowly lower the weight back to your arm’s length.
3. Be sure to completely straighten your arm once you return to starting position.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Off-set Grip Dumbbell Curl
1. Keep the dumbbells at arm’s length on your side. Depending on your preference your thumb or pinky finger should rest next to the head of the dumbbell.
2. While keeping your upper arms straight, bend your
elbow and curl the dumbbell close to your shoulders.
3. Maintain this position for two seconds and lower your arms back to starting position.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Decline Dumbbell Curl
1. Put the bench at a 45-degree incline.
2. Lie with your chest against the bench.
3. Using only your bicep muscles, bend your elbows and curl towards your shoulder.
4. Pause for two seconds and lower back to the starting position. Keeping the arms straightened.
You can perform a variation of this exercise using the incline bench. Just have a seat on the bench with the 45 degree decline position and rest your back on it.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Daunte Henderson, founder of the MADEMAN Foundation, author, and educator based in Chicago. You can follow him at @brotherhenderson on IG
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