Sleeve Stretching Arm Routine! Biceps Edition

Ready to start selling tickets to the gun show? Keep them looking with these three tips for arm development!

Today we are going to look into three different exercises you may not be doing - that can help in bicep development. Here are some moves to stretch your sleeves and grow big.

3. Standing cable curls.

Cable curls using the straight bar are a great way to increase weight and over all strength while stimulating muscle growth.

Keep a straight back and semi athletic stance with your lower body - having feet roughly shoulder width apart. Stay in the eight to twelve rep range and complete three sets.

 For weight push yourself - but don't be wreckless. Ensure that you are able to complete out the required reps while maintaining good form and posture with your lift. Go slow and remember - the race is to get big - not to get out of the gym first.

2. Pull ups

Underhand pull ups are a great way to hit the biceps while developing back strength and power. Make sure not to swing and keep as proper form as you can. Keep your rep range between eight to twelve and between three to four sets.

If you are having trouble completing a set of between 8-12 reps - you may want to try negative pull ups to build up strength. Negative pull ups involve starting in the position above the bar and in a slow - controlled manner lowering yourself using the motion of the pull up.

If you were wanting to add pull ups into your back day routine - try this pull up circuit!

1. Concentrated Curls

You don't need to lift the gym to look like you can. Concentrated curls are a great way to build size without breaking down from weight. They are done in a seated position with your feet spread apart and upper body leaned slightly forward. You will rest your elbow on your inner thigh and do a curl with a dumbbell. At the top of the movement you will pivot the weight to feel the maximum contraction. Concentrated means concentrate - this isn't a cardio move and it shouldn't be approached as one.

Keep the weight for the dumbbells relatively light, and focus on the concentration at the upper part of the exercise. The rep range will need to be in the 6-10 range with three to four sets per arm.

Remember - the arms are a body part that just like back, legs, and chest, only need to be hit between one to two times a week. When doing other back, chest, and leg exercises you will be hitting the biceps as well.

As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.