Tag Archives: arm strength

Best Ways to Train Your Biceps

If you want to have strong arms, you must train your biceps. By training the bicep muscle you will increase your pull and overall arm strength, which will give you an advantage in arm wrestling and grappling contests. Follow these methods below to increase your bicep strength in a short amount of time.

 

Dumbbell Bicep Curl

This is probably the most well-known bicep training method. It’s simple, requires little equipment (so it can be easily done at home), and is very effective.

bicep curl

Grab the dumbbell, sit with your elbow on your thigh, drop the forearm all the way down, and lift, ideally without moving any other parts of your body.  Aim for 5 dumbbell reps. After it’s done you should increase the dumbbell weight by 1kg. Do that every time you reach 5 reps with the current dumbbell. The upward movement of the forearm will strengthen your biceps a lot in a very short amount of time.

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How to Increase Grip Strength

So you want to increase your grip strength? To do so you must train properly and strengthen your wrist and forearm. Let us go through some of the best ways to do so.

 

Grippers

Perhaps this is the best way to increase grip strength. A gripper is a tool designed purposely to improve the strength of one’s grip. Here’s how it looks like:

Hand Gripper

You increase your grip strength simply by closing the gripper repeatedly. The common grippers, like the one above are normally very easy to close and won’t improve your grip strength that much unless you’re a woman or a weak man. If you’re a man with average strength then I recommend using heavy grip hand grippers like the one below:

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