Are you happy with your current arm circumference? Many guys are suffering from the fact that his arms are too thin. Every time you post a selfie you feel exceptionally frustrated when you see your arms are not ideal. Is this the only move available for biceps training? In fact, if you want your arms to become thicker and more defined, then you need to master the skills and movements in the movements, do not just practice one movement to combine many movements together so that you can fully practice your arms to stimulate your arms.

If you want to become a big muscle bar with thick arms and train the unbeatable unicorn arms, these 4 arm training movements will allow you to successfully transform and train the arm muscle circumference that will satisfy you.

First: Barbell curls

The barbell curl is a very basic movement, it allows you to withstand the most pressure of all the exercises, is a very basic movement, if your goal is to get more stimulation of the biceps, then it is important to choose the barbell curl, there are many forms of barbell curl, we can go through different forms, to carry out different angles of stimulation.

Take the seated barbell curl. The seated barbell curl is a very simple movement and it will have a shortened stroke, in fact the shortened stroke will increase the stress on the body, so we start the exercise by placing the barbell on our knees, holding it in our hands and pushing it towards the top of our shoulders, before slowly lowering it again.

For this movement, we should choose the full range when lifting the deadlift, which allows for more muscle stimulation and also allows us to perform a high intensity exercise within a controlled range.

Second: Reverse curl

This is a very effective movement, but one that few people know about. If you've done the normal curl many times and want to try something different, do this reverse curl.

Put yourself under the bar, or of course we can do it on a smith machine, the effect is the same, except that the smith machine is an apparatus, so it fixes our range of motion and allows for a more standard movement.

The movement is somewhat similar to the reverse row, but the body must be kept straight during the process. Slowly squeeze your body forward hard on the biceps during the bend to put the main stress on the biceps.

Once you have mastered the medium difficulty barbell, you can then work through the barbell rack, which will allow us to get a higher intensity of training and will also give us a new height that will fully stimulate the biceps and will make our training more effective.

Third: Dumbbell curls

The dumbbell curl is similar to the barbell curl, but while the dumbbell rotates the wrist, the barbell has a fixed course. Rotating the wrists gives our biceps a full and effective stimulation that barbell curls don't have, but barbell curls can be done with a large weight, whereas dumbbell curls can only be done with a lighter weight. So we can combine the two exercises so that the biceps can be trained thoroughly.

When training try to exercise with the right arm first and then with the left arm, alternating the exercises so that we can focus better on one side of the exercise and also reduce the shaking of the upper body to make our body more stable.

Fourth: Upward sloping dumbbell curls

One advantage of the dumbbell, as mentioned in our third movement, is that it allows the wrists to rotate. The upward incline dumbbell bend is again different from the other movements because it is difficult to lend strength to this movement, which will make our movements more standard and at the same time will rise the difficulty of the movement. This movement is prone to injury, so when we first start practising it, it is crucial that we choose lighter weights or practice with empty hands and pay attention to the posture and technique in the movement.

Correct posture is very important, for example when we perform dumbbell curls we should keep our shoulders and back on the bench, while keeping our arms straight and not rocking back and forth. Another tip here to increase the intensity of the workout is to lower the weight to a dead stop and rotate the wrists at the lowest point of the movement, this will stretch the arms and bring about a strong burning sensation, also remember to control the weight, only by controlling the weight will we be able to finish stretching the arms.