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Lifting techniques that will increase your bicep size

Most guys are fanatical about having the perfect body shape with biceps popping out here and there and looking very intimidating.

Bodybuilders are known for their very big biceps which serve as a trademark for their profession.

The bicep is the muscle between the shoulder and the elbow.

Ever heard of 21s? 21s are techniques used by bodybuilders to grow their muscles and biceps to specific sizes. They require targeting specific ranges of motion (ROM) for a given movement.

Doing the 21s requires seven repetitions (reps) in the bottom half of a movement, another seven reps in the top half of a movement and finally, another seven full reps to give a total of 21 reps, this increases the strength in your muscles and allows it to work for much longer.

Alternative to using the reps method for 21s, you could also use the time-based method. A 20seconds top half movement, another 20seconds bottom half movement and finally, another 20seconds full movement.

Check out these lifting techniques that will totally increase your biceps;

  1. Dumbbell T-row

The dumbbell T-row is one lifting technique that builds up your bicep size. Top half repetition for 20seconds, Bottom half repetition for 20seconds and Full repetition for 20seconds.

 

  1. Dumbbell extended ROM Pushup

The dumbbell extended ROM pushup is quite difficult but is an excellent way to build your bicep size. Top half repetition for 20seconds, Bottom half repetition for 20seconds and Full repetition for 20seconds.

 

 

  1. Tall Kneeling Bicep Curl

The tall kneeling bicep curl involves you kneeling on one foot and lifting the dumbbell while switching legs. Top half repetition for 20seconds, Bottom half repetition for 20seconds and Full repetition for 20seconds.

 

 

  1. Seated Overhead Triceps Extension

This is another excellent way to build your bicep. It involves you sitting and extending the dumbbell over your head and back. Top half repetition for 20seconds, Bottom half repetition for 20seconds and Full repetition for 20seconds.

 

 

If you are looking to build up the size of your biceps, be sure to try any of these lifting techniques.

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