Every guy wants bigger arms and muscle fitness programs can be great for building them, but some exercises will not get the results that you were hoping for. We look at upper arm exercises and a few other excercises that build the bulging biceps or other parts of the musculature.
The first thing is Sitting Biceps Curl:
Due to the fact that you are sitting for this exercise, you have more leverage and will be able to lift more than you would in a standing curl. Try it at about one and a half times your usual barbell weight.
Sit on a bench with a barbell in your lap. Grip it from under with the hands shoulder-width apart, and curl it up toward the chin. You should be able to do 8 reps and then need a rest - if you cannot do that many or could have done more, adjust the starting weight next time.
After a rest of about a half minute, take a barbell that is 10% heavier and do a few more reps, however many you can.
Hammer Curl is another good muscle fitness program:
This exercise technically does not work the biceps but the brachialis, which is underneath it in the musculature of the upper arm. Developing the brachialis will increase the overall size of the upper arms and push up the biceps so that they look bigger, even if you are at the
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