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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
When it comes to building Big Bulging Biceps one area that most muscle heads never even consider is the Brachialis... This is a small muscle that runs underneath the biceps, and when fully developed can actually help push the peak of your biceps up higher and add lines and detail to your arms. This isn't to say that just training the brachialis alone will result in the massive sleeve stretching arms that you want.