Pool Workouts for Bulging Biceps

If bulging biceps is your fitness goal, aquatic training offers various types of workouts that can get you there. Your biceps are located on the front of your upper arms. When developed, they resemble a ball-shaped bulge on the inner part of your upper arms. This muscle tissue responds to resistance exercise in order to bulk up, and the resistance created by water in aquatic training facilitates the proper environment for serious muscle growth.

  1. Bulk It Up

    • Just because you jump into a pool doesn't mean you'll get bulging biceps. The kinds of activities you do in the water determine the outcome. For this reason, it's important to participate in resistance-type exercises that work toward muscle hypertrophy, which is an increase in muscle size. Whether you're targeting your biceps muscles by swimming laps or taking an aquatic fitness class, to build muscle you'll need to keep a few rules in mind. Repeat any given exercise six to 12 times in a row. Rest for one to two minutes between sets and perform three to six sets. Applying these parameters to the exercises you do in the pool will guarantee biceps bulk.

    Give It Some Length

    • Continuous training is one type of pool workout that can give you those bulging biceps. To do this, swim laps. Choose a swimming stroke that targets your biceps, like the breaststroke or front crawl. Keep in mind that your biceps help you propel through the water and maintain your stroke speed. The standard size of an Olympic-sized pool is 160 feet long and 82 feet wide. One lap, therefore, is 160 feet. Swim six to 12 laps, three to six times, taking a one to two-minute break in between each set.

    Incorporate the Hard and the Easy

    • Interval training consists of a mixture of harder exercises with easier exercises. An upper-body aquatic-interval class is an excellent option for this type of workout. This training mode adds variety to your regimen and keeps you from getting bored. One exercise includes alternating between arm swings at a high intensity and elbow bending at a low intensity. In neck-high water, swing your arms by your sides forward and backward to complete the arms swings. Repeat six to 12 repetitions, three to six times. Then, with water weights in each hand, fix your elbows to your sides and bend them to 90 degrees. Slowly raise your wrists to your shoulders and then straighten them down toward your legs. Repeat six to 12 repetitions, three to six times.

    Remember to Balance

    • Circuit training alternates the use of particular muscle groups in order to balance out the musculature of your body. For this type of training, the biceps are worked along with the triceps to create this sense of balance. To practice this type of workout, focus first on your triceps. Begin in chest-high water. Hold a ball in front of your face with both hands and submerge it under the water. Push it downwards until your arms are straight. Next practice an exercise that focuses on your biceps, like a standing water pushup. Stand in shoulder-deep water close to the pool's edge. Grasp the edge of the pool with both hands and bend forward so your body leans toward the wall. Straighten your arms quickly to push your body away from the wall. Repeat six to 12 repetitions, three to six times.