Q:

How can I get bulging biceps?

A:

Quick Answer

The healthiest way to get bulging biceps is to build muscles through workouts that focus primarily on the biceps, while also strengthening the deltoids and triceps. Weight training builds both strength and muscle mass over time. Practice weight training for the upper arms two to three days a week.

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Full Answer

  1. Do arm curls

    Use either free weights or a weight machine to perform eight to 12 repetitions of the curl by using your bicep muscle to bring the weights up to your shoulders. Practice proper form by keeping your elbows at your sides to avoid injury. Avoid swinging your back to gain the maximum benefits of this exercise.

  2. Practice close-grip bench presses

    Use a close-grip form by keeping your hands about 18 inches apart from one another. With a dumbbell in each hand, lift the weights above your head in sets of eight to 12 repetitions.

  3. Increase weights regularly

    To continue to improve your arm strength and muscle mass, regularly increase the weights you use in each exercise. Choose an amount of weight that leads to muscle fatigue in the last few repetitions in each set.

  4. Eat lots of protein

    Protein helps the body gain muscle mass, so consume enough to fuel your weight lifting regimen.

Learn more about Muscle Toning

Related Questions

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    How do your biceps and triceps raise your arm?

    A:

    The biceps and triceps muscles are used to bend and extend the arm, while the deltoids are the muscles that lift the arm. When the bicep muscle contracts or flexes, it bends the forearm toward the shoulder. When the tricep flexes, it extends the forearm, straightening the arm. The bicep and tricep do not contract simultaneously. When one muscle is contracted, the other relaxes.

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    How do biceps and triceps work together?

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    The biceps and triceps work together to pull the elbow joint to either a bent or straight position. They form what is known as an agonist - antagonist muscle pair.

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    How do you tone your biceps and triceps?

    A:

    Toning biceps and triceps involves incorporating curling exercises (pulling movements) for biceps and extension exercises (pushing movements) for triceps using body weight, hand-held weights or machines for resistance with multiple sets and repetitions of different exercises. According to BodyBuilding.com, since many curling and pressing exercises are more efficiently performed using weights, dumbbells are a sensible choice relating to cost. They are also easy to use and store.

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    What is a good upper body workout?

    A:

    The upper body workouts offered by Muscle and Fitness are simple workouts that target specific muscle groups in the upper body including the chest, upper back, triceps, biceps and shoulders. These workouts require dumbbells, a workout bench and a pull-up bar.

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