The Best Science Based Dumbbell Exercises for Bigger Biceps

Use these exercises to build bigger and better biceps

Why are Strong Arms Important?

Strong arms are important for a variety of reasons, both in terms of physical health and practical functionality. Here are some reasons why strong arms are important:

Everyday tasks: Strong arms can make everyday tasks easier, such as carrying groceries, lifting heavy objects, and pushing/pulling heavy doors.

Sports and fitness: Strong arms are essential for sports and fitness activities that require upper body strength, such as weightlifting, rock climbing, and basketball.

Posture and balance: Strong arms help to maintain good posture and balance, as they provide stability to the upper body.

Injury prevention: Strong arms can help prevent injury, as they provide support and protection to the joints and muscles in the upper body.

Rehabilitation: Strong arms are important for rehabilitation following an injury or surgery, as they can help to rebuild muscle strength and range of motion.

Aging: Strong arms can help to maintain independence and quality of life as we age, by allowing us to continue to perform everyday tasks and activities.

Strong arms are an important part of overall physical health and functional ability, and can benefit us in many areas of life.

What are the Muscles of the Arms?

The muscles of the arms can be divided into two main groups: the muscles of the upper arm and the muscles of the forearm.

Muscles of the Upper Arm:

• Biceps Brachii: This muscle is located on the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.
• Brachialis: This muscle is located beneath the biceps and is responsible for flexing the elbow.
• Triceps Brachii: This muscle is located on the back of the upper arm and is responsible for extending the elbow.

Muscles of the Forearm:

• Flexor Carpi Radialis: This muscle is located on the inner side of the forearm and is responsible for flexing the wrist and abducting the hand.
• Flexor Carpi Ulnaris: This muscle is located on the outer side of the forearm and is responsible for flexing the wrist and adducting the hand.
• Extensor Carpi Radialis: This muscle is located on the back of the forearm and is responsible for extending the wrist and abducting the hand.
• Extensor Carpi Ulnaris: This muscle is located on the back of the forearm and is responsible for extending the wrist and adducting the hand.
• Pronator Teres: This muscle is located on the inner side of the forearm and is responsible for pronating the forearm (rotating it so that the palm faces downwards).
• Supinator: This muscle is located on the outer side of the forearm and is responsible for supinating the forearm (rotating it so that the palm faces upwards).

These muscles work together to allow for the wide range of movements and actions that we perform with our arms and hands.

Jeremy Ethier is a fitness YouTuber and personal trainer who creates content focused on evidence-based fitness and nutrition. He has a Bachelor of Science degree in Kinesiology and Health Sciences and a Master’s degree in Rehabilitation Science from the University of Toronto.

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What are Macronutrients?

Macronutrients are nutrients that are required by the body in large amounts to provide energy and support growth, development, and overall health. The three main macronutrients are:

Carbohydrates: Carbohydrates are the body’s primary source of energy. They are found in foods such as fruits, vegetables, grains, and legumes. Carbohydrates are broken down into glucose, which is used by the body for energy.

Proteins: Proteins are essential for the growth and repair of tissues in the body. They are made up of amino acids and are found in foods such as meat, fish, poultry, eggs, beans, and nuts.

Fats: Fats are also a source of energy for the body and are important for many functions, including the absorption of vitamins and the production of hormones. They are found in foods such as oils, butter, nuts, and fatty fish.

Source: dusan jovic on Unsplash

The body needs a balance of these macronutrients to function properly. A balanced diet that includes all three macronutrients in the right proportions is important for maintaining good health and preventing disease.

What Does Protein Do for Muscle Growth?

Protein is an essential nutrient that plays a crucial role in muscle growth and repair. When we exercise, we create microscopic tears in our muscle fibres, and protein is required to repair and rebuild these fibres. Here are some ways in which protein helps with muscle growth:

Protein provides the building blocks for muscle tissue: Proteins are made up of amino acids, which are the building blocks of muscle tissue. When we consume protein, our bodies break it down into amino acids, which are used to repair and rebuild muscle fibres.

Protein stimulates muscle protein synthesis: Muscle protein synthesis is the process by which new muscle tissue is created. Consuming protein after exercise has been shown to increase muscle protein synthesis, which can lead to increased muscle growth over time.

Protein helps to prevent muscle breakdown: When we exercise, our bodies also break down muscle tissue. Consuming protein helps to prevent muscle breakdown by providing the amino acids needed for repair and growth.

Protein helps to reduce muscle soreness: Consuming protein after exercise has been shown to help reduce muscle soreness, which can improve recovery time and allow for more frequent and intense workouts.

In summary, protein plays a critical role in muscle growth and repair by providing the building blocks for muscle tissue, stimulating muscle protein synthesis, preventing muscle breakdown, and reducing muscle soreness.

What Does Sleep Do For Muscle Growth?

Getting adequate sleep is essential for muscle growth and repair. Here are some reasons why sleep is important for muscle growth:

• Muscle repair and recovery: During sleep, the body repairs and regenerates tissues, including muscle tissue that has been damaged during exercise. This repair process helps to promote muscle growth and recovery.
• Hormone production: Sleep plays a crucial role in hormone production, including the production of growth hormone, which is important for muscle growth and repair.
• Protein synthesis: During sleep, the body also produces protein, which is used to repair and rebuild muscle tissue. This protein synthesis process is important for muscle growth and repair.
• Energy restoration: Sleep helps to restore energy levels, which is important for muscle growth and recovery. When we are sleep-deprived, our bodies may not have enough energy to support muscle growth and repair.
• Mental and physical performance: Getting enough sleep also helps to improve mental and physical performance, which can lead to more effective workouts and better muscle growth over time.

In summary, sleep is essential for muscle growth and repair, as it allows the body to repair and regenerate muscle tissue, produce hormones, synthesize protein, restore energy levels, and improve mental and physical performance.

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