health|how to grow biceps faster

 how to grow biceps faster

13 Quick Steps to Build Bigger Biceps

1. Take a weight off

2. Train less

3. Go hard or go home

4. Use your brothers in arms

Stand straight with your feet shoulder-width apart and a dumbbell in each hand.

Turn your arms to face forward and bend your elbows to move the dumbbells up toward your shoulders. ...

Slowly lower the dumbbells (around 3 seconds) until you reach the starting position. ...

Complete 2–3 sets of 8–12 reps.

Your biceps are the muscles on the front of your upper arms. They’re responsible for bending your arms (flexion) and rotating your forearms (supination). They also help with general movement and stabilization of your arms and shoulders.

Having strong biceps helps make day-to-day life easier by allowing you to lift and move objects with ease. That said, you may wonder how you can achieve stronger biceps without spending time in the gym.

1. Chinup

2. Wide lifted biceps 

3. Biceps curl

4. Alternate biceps curl

5. Hammer curl

6. Reverse curl

7. W curl

8. Cross-body curl

9. Backpack curl

10. Shoulder tap biceps curl

11. Shoulder tap to reach overhead

12. Resistance band external rotation

13. Bent knee close-stance pushup

14. Plank shoulder tap

15. Seated row with resistance band.16. Monkey bars