How to Increase the Size of Small Biceps
The biceps are the muscles on the inside of the arm between the elbow and shoulder. They are on the opposite side of the triceps, which are on the outside of the arm. Biceps are used for all pulling exercises that use the arms. It is not a good idea to focus on a single specific muscle. Entire groups of muscles should first be strengthened using compound exercises. Specific muscles should then be targeted afterward for fine-tuning.
Instructions
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Pull-ups
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1
Find a bar that can support your body weight.
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2
Place your hands on the bar with your palms facing away. Your hands should be about as far apart as when your elbows are bent at 90 degrees and your hands are pointing straight up.
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3
Pull your body up until your chin is up over the bar.
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4
Lower your body down until your arms are completely straight.
Chin-ups
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5
Find a bar that can support your body weight.
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6
Place your hands on the bar with your palms facing inward. Your hands should be approximately shoulder width apart.
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7
Pull your body up until your chin is up over the bar.
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8
Lower your body down until your arms are completely straight.
Diet
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9
Eat every three hours. Eat before and after each workout.
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10
Consume ample amounts of protein. For every 1 pound of body weight, consume 1 gram of protein.
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11
Allow the muscles to rest at least 48 hours before working the same muscle group again.
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