Hot summer for girls / boys is just around the corner!

Gyms have never been this busy now with everyone training like there’s no tomorrow.

But often the workouts can get quite repetitive and that can mean you don’t see results for a while.

However, there are many exercises to try that will help you build muscle mass.

So, if you’re looking for bigger arms this summer, you’ve come to the right place.

Here are three simple bicep exercises for you to try that will increase the size of your arm very quickly.

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Muscular guy in sportswear lifting weights while sitting on a bench in the multipurpose gym

Spiderman Curl: 3 sets of 10 to 12 repetitions

The Spiderman curl takes away all the momentum to seriously target your biceps.

To perfect this technique, start on a bench at a 45 degree angle.

Your body should be strong and sturdy on the stomach, with your chest high on the bench.

Make sure you squeeze your glutes and shoulder blades together so you don’t put pressure on your lower back.

Then, keep the angle of the arm perpendicular to the ground the entire time.

When you curl up, be sure to rotate your little finger upward and squeeze your biceps upward.



woman doing curls

Curl concentration: 3 sets of 8 to 12 repetitions

This is a classic bicep builder, but some people may do it the wrong way.

The most common mistake students make with focus curls is sitting in poor posture.

With this technique, you need to isolate your bicep muscle, which can be difficult at times.

Sit with good posture (core and shoulders engaged), place the triceps of the working arm against the thigh and hold the weight.

Then curl up, moving only your elbow.

Inclined dumbbell curls: 3 sets of 10 to 12 repetitions

You can add a bench press to your curl session to show off your biceps.

This dumbbell incline curl allows you to adopt a new position that allows you to stretch your muscles even more.

Place an incline bench at a 60 degree angle and sit down with a pair of dumbbells.

Then, let your arms dangle (but be careful not to stretch your shoulders too much) with your elbows behind your torso.

Here you can lift the weight by moving your elbow only and squeezing your biceps at the top of the movement.