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.
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.