- Why it works: Bicep curls focus on pumping blood directly into the biceps, making them appear larger and more defined.
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keeping your elbows tucked into your sides, curl the dumbbells upwards until they reach shoulder height.
- Lower the weights back down slowly, feeling the tension in your biceps throughout the movement.
- Perform 3 sets of 10-15 reps for a serious bicep pump.
- Instant benefits: Your biceps will look noticeably bigger after just one good set, and the increased vascularity will also add to the effect.
5 Mistakes Keeping Your Biceps From Growing
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