28 Best Arms Workout for Bigger Biceps


This article is divided into three pars like Arm Workout for beginners, Arm Workout for Intermediate and Arm Workout for Advance level. Which work do you want to start given below.

For Advanced


1. Arm Circles Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms clockwise in circles fast.

  • As fast as you can, try to do it .

  • It's a great exercise for the deltoid muscle.

2. Arm Circles Counter Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms counterclockwise in circles fast.

  • As fast as you can, try to do it .

3. Skipping Without Rope


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  • Place your arms at your sides and pretend to hold a skipping rope handle in each hand.

  • Jump and alternately land on the balls of your feet, rotating your wrists at the same time as if you were spinning a rope.

4. Leg Barbell Curl Left


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  • Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

5. Leg Barbell Curl Right


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  • Stand against a wall. Lift your left leg up, lean forward and grab underneath your left ankle with your right hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

6. Burpees


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  • Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward.

  • Do a quick push-up and then jump up.

7. Arm Curls Crunch Left


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  • Lie on your left side with your knees bent and lifted. Grasp your left thigh with your left hand and put your right hand behind your head.

  • Then raise your upper body by pulling your left thigh.

  • Repeat the exercise.

8. Arm Curls Crunch Right


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  • Lie on your right side with your knees bent and lifted. Grasp your right thigh with your right hand and put your left hand behind your head.

  • Then raise your upper body by pulling your right thigh.

  • Repeat the exercise.

9. FLoor Tricep Dips


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  • With your knees bent, sit on the floor and feet flat on the floor. With your fingers pointing toward your hips, Put your hands beneath your shoulders.

  • Lift your hip off the floor. To lower and lift your hips, then bend and extend your elbows.

  • Repeat the exercise to strengthen your upper arms.

10. Alternating Hooks


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  • Place your dominant foot slightly forward, stand with your feet shoulder-width apart and. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees.

  • Raise your right arm to the shoulder height and keep your forearm parallel to the ground.

  • Rotate your shoulders and hips and punch towards the left.

  • Switch sides and repeat.

11. Military Push-Ups


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  • Start in a push-up position with your hands directly under your shoulders and feet no more than 12 inches apart.

  • Lower your body and bend your elbows until your upper arms are parallel to the floor.

  • Stay in this position for one second and then push your body back to the starting position and repeat the exercise.

  • Please remember that your elbows should be close to your body during this exercise.

12. Shoulder Gators


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  • Stand upright with your hands beside your ears and elbows facing each side.

  • Rotate your elbows until both of them are facing the front.

13. FLoor Tricep Dips


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  • With your knees bent, sit on the floor and feet flat on the floor. With your fingers pointing toward your hips, Put your hands beneath your shoulders .

  • Lift your hip off the floor. To lower and lift your hips, then bend and extend your elbows.

  • Repeat the exercise to strengthen your upper arms.

14. Alternating Hooks


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  • Place your dominant foot slightly forward, stand with your feet shoulder-width apart and. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees.

  • Raise your right arm to the shoulder height and keep your forearm parallel to the ground.

  • Rotate your shoulders and hips and punch towards the left.

  • Switch sides and repeat.

15. Burpees


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  • Width apart, stand with your feet shoulder and then put your hands on the ground and kick your feet backward.

  • Do a quick push-up and then jump up.

16. Arm Curls Crunch Left


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  • Lie on your left side with your knees bent and lifted. Grasp your left thigh with your left hand and put your right hand behind your head.

  • Then raise your upper body by pulling your left thigh.

  • Repeat the exercise.

17. Arm Curls Crunch Right


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  • Lie on your right side with your knees bent and lifted. Grasp your right thigh with your right hand and put your left hand behind your head.

  • Then raise your upper body by pulling your right thigh.

  • Repeat the exercise.

18. Military Push-Ups


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  • Start in a push-up position with your hands directly under your shoulders and feet no more than 12 inches apart.

  • Lower your body and bend your elbows until your upper arms are parallel to the floor.

  • Stay in this position for one second and then push your body back to the starting position and repeat the exercise.

  • Please remember that your elbows should be close to your body during this exercise.

19. Shoulder Gators


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  • Stand upright with your hands beside your ears and elbows facing each side.

  • Rotate your elbows until both of them are facing the front.

20. Doorway Curls Left


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  • Stand in a doorway. Grasp the doorframe using your left hand and put your feet close to the bottom of the door.

  • Extend your left arm and lean back, then pull at the doorframe and come back to the starting position.

  • Repeat the exercise.

21. Doorway Curls Right


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  • Stand in a doorway. Grasp the doorframe using your right hand and put your feet close to the bottom of the door.

  • Extend your right arm and lean back, then pull at the doorframe and come back to the starting position.

  • Repeat the exercise.

22. Modified Push-Up Low Hold


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  • Start in the standard push-up position but with your feet shoulder-width apart and knees on the ground.

  • Until your elbows are at 90 degrees, lower your body.

  • Hold this position.

23. Chest Press Pulse


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  • Hold your foreamrs together at shoulder height and bend your elbows with your hands together to make an 'L' shape.

  • Then lift your forearms up and down.

24. Push-Up & Rotation


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  • Start in the Push-Up position. Then go down for a push-up and as you come up, rotate your upper body and extend your right arm upward.

  • Repeat the exercise with the other arm. Its a great exercise for the chest, shoulders, arms and core.

25. Triceps Stretch Left


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  • Put your left hand on your back, use your right hand to grab your left elbow and gently pull it.

  • Hold this position for a few seconds.

26. Triceps Stretch Right


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  • Put your right hand on your back, use your left hand to grab your right elbow and gently pull it.

  • Hold this position for a few seconds.

27. Standing Biceps Stretch Left


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  • Stand with your left arm close to a wall.

  • Extend your left arm and put your left hand on the wall, then gently turn your body to the right.

28. Standing Biceps Stretch Right


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  • Stand with your right arm close to a wall.

  • Extend your right arm and put your right hand on the wall, then gently turn your body to the left.




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