3. Loaded Carries
Loaded carries will create pulling and grip strengths. The sets of muscles which gets affected are the traps and deltoids which are located on the upper back and near the shoulder. When the strength is applied to these muscles, these muscles grow and makes your arms look bigger.
You can pick the heaviest dumbbell and can walk holding them at your sides and try to hold them while you take 4-5 walks. This technically means you are supposed to hold each dumbbell for at least 3-4 minutes and take 1-2 minutes rest in between.
4. One-Arm Dumbbell Rows
Performing heavy rows with the help of dumbbells will not only increase the load on the biceps muscles but also will trigger the muscles of the forearm known as brachioradialis. By putting a load on these muscles will trigger the growth of these muscles. Make sure to hold the dumbbells with a neutral or underhand grip. You can perform four or more sets of 12 to 15 reps each.
5. Skull Crushers
The major muscle of the biceps is its long head, which is so far neglected in the entire upper arm. The long head gets attached to the shoulders and can be activated when the load is away from the body. Therefore, the lying skull crushers are the perfect exercise to train the long head of biceps. Please be sure to use the EZ Curl Bar and you can perform 4-5 sets of 8-12 reps with a rest of 2-3 minutes in between.
6. Reverse Curls
These are like rows as the target muscles will be the muscles of the forearm and the biceps. Make sure to hold the curls with your palms facing downwards and keeping your elbows locked in place. Go with 4-6 sets of 8-12 reps and decrease the tension by reducing weights.
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