Build Stronger Arms with These Home Bicep Workouts

The biceps, consisting of the biceps brachii and brachialis muscles, are some of the most recognizable muscles in the human body. Toned and defined biceps not only enhance a visually appealing physique but also are vital for everyday movements and functional strength. A well-planned arm workout routine is key to developing well-defined biceps. This comprehensive guide provides an in-depth workout plan for biceps, focusing on their development, with detailed exercises, target muscles, proper form, and the benefits of each movement.

Understanding the Biceps Muscles

Before starting a biceps workout routine, it's essential to grasp the anatomy and function of the biceps muscles:

Biceps Brachii

The biceps brachii is a two-headed muscle located at the front of the upper arm. It consists of a long head and a short head, both of which originate from the scapula and attach to the radius bone in the forearm. This muscle primarily functions to flex the elbow and supinate the forearm, which means rotating the palm upwards.

Brachialis

Beneath the biceps brachii lies the brachialis muscle, which plays a significant role in elbow flexion. It originates from the front of the humerus and inserts into the ulna bone of the forearm. Strengthening the brachialis not only contributes to functional elbow movements but also helps add thickness and overall mass to the upper arm, enhancing its appearance.

What Exactly Is the 7-7-7 Bicep Exercise?

The "7-7-7" bicep exercise, also known as the "7-7-7 bicep curl," is a highly effective workout routine designed to deliver an intense pump to the biceps. It involves performing three distinct sets of curls with specific repetition schemes, totaling 21 repetitions per set. Here’s how the 7-7-7 bicep exercise is typically performed:

1. Set 1 (Lower Half):

Begin with a pair of dumbbells or a barbell. Execute 7 repetitions of bicep curls, focusing exclusively on the lower half of the movement. Curl the weight halfway up, stopping when your forearms are about parallel to the ground.

2. Set 2 (Upper Half):

Immediately after completing the first set, move to the upper half of the range of motion. Perform 7 repetitions of bicep curls, concentrating on the upper portion of the movement. Start with your forearms parallel to the ground and curl the weight up towards your shoulders.

3. Set 3 (Full Range):

Conclude with 7 full-range bicep curls, executing the entire range of motion from full extension to full contraction. This final set completes the 21 repetitions for the exercise.

What Are the Top Exercises for Building Bigger Arms?

When it comes to building bigger arms, focusing on effective biceps exercises is crucial. The top exercises for enhancing bicep size generally fall into two categories: compound movements and isolation exercises.

Biceps Focus:

For achieving noticeable arm growth, it’s essential to target the biceps with precision. Key exercises that focus on biceps development include traditional bicep curls and variations such as hammer curls and preacher curls. These movements primarily engage the biceps brachii, helping to build both the peak and overall mass of the upper arm.

Compound Biceps Exercises:

Incorporating compound exercises into your routine can significantly boost bicep size. Pull-ups and chin-ups are excellent examples, as they engage the biceps while also working other upper body muscles like the back and shoulders. Additionally, rows and certain types of bench presses, while not exclusively biceps exercises, effectively contribute to arm development due to their engagement of the biceps as stabilizing muscles.

Biceps Pump:

Achieving a biceps pump is a critical aspect of a successful arm workout. A biceps pump occurs when the muscles are fully engaged and blood flow increases, resulting in a temporary increase in muscle size and vascularity. Exercises that focus on achieving a deep contraction, such as concentration curls and incline dumbbell curls, are particularly effective for creating a powerful biceps pump. This not only aids in muscle growth but also enhances the overall aesthetic of the arms.

Combining these strategies focusing on direct biceps exercises, integrating compound movements, and achieving a solid biceps pump will ensure a comprehensive approach to building bigger, stronger arms.

Effective Bicep and Tricep Workouts You Can Do at Home

For beginners, it's essential to maintain proper nutrition with an adequate intake of protein to support muscle growth. Alongside this, it's important to adhere to the workout routine while also incorporating sufficient rest and recovery periods between sessions to avoid the risk of overtraining.

Warm-Up:

Begin your workout by spending 5-10 minutes warming up to reduce the risk of injury and improve overall performance. Engage in dynamic stretches or light cardio exercises to get your muscles ready. Examples include jumping jacks, arm circles, and shoulder rotations.

Exercise Routine:1.Push-Ups

• Sets: 3
• Reps: 10-15
• Instructions:*Begin in a plank position with your hands positioned slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push yourself back up to the starting position.

2.Close-Grip Push-Ups

• Sets: 3
• Reps: 10-15
• Instructions: Get into a push-up position with your hands placed close together directly under your shoulders. Lower your body until your chest almost touches your hands, then push back up to the starting position.

3.Dumbbell Bicep Curls

• Sets:3
• Reps: 10-12
• Instructions:Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Curl the dumbbells towards your shoulders, squeezing your biceps at the top of the movement. Lower the weights back down with control.

4.Chair Dips

• Sets:3
• Reps:10-12
• Instructions: Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers facing forward. Extend your legs out in front of you and slide your hips off the edge of the chair. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position.

5.Diamond Push-Ups

• Sets: 3
• Reps:8-12
• Instructions: Assume a push-up position with your hands placed close together, forming a diamond shape with your index fingers and thumbs. Lower your body until your chest nearly touches your hands, then push back up to the starting position.

6.Bodyweight Bicep Curls

• Sets: 3
• Reps: 12-15
• Instructions: Stand with your feet shoulder-width apart, holding a resistance band or towel in both hands with your palms facing up. Step on the resistance band or hold one end of the towel under each foot to create tension. Curl your hands towards your shoulders, squeezing your biceps at the top, and then slowly lower back down.

Cool Down

• Conclude your workout with static stretches for the arms, focusing on the biceps and triceps. Hold each stretch for 15-30 seconds to enhance flexibility and aid in muscle recovery.

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Explore our full bicep workout plan and get the detailed steps you need to build bigger, stronger arms. Read More

Unlock the Secrets to a Leaner Physique! Read the Full Plan Article : https://toneopfit.com/blogs/best-workout-routine-for-cutting-fat