7 Best Biceps Workout

 

Most of the people in the gym are seen that they like to exercise only biceps and triceps, they want to increase the size of their biceps, they want to look attractive and muscular. That's why they go to the gym and work hard, but they fail to gain muscle even after going to the gym. He leaves the gym in despair. Today's youngsters also want to build strong and big biceps, because these are the muscles that look different in every outfit whether it is a shirt or a t-shirt and whenever it comes to building the body, one should first train their same muscles does. Strong and big biceps require the right diet and the right exercises. Often people are seen that they pay more attention to biceps workout; they keep doing biceps exercises every day. But by exercising biceps daily, the growth of muscles stops. Biceps are small muscles in our body; train it only once or twice a week. You can choose any day according to you and apply biceps exercise. Today I am telling you about some such exercises which will help you in increasing the size of biceps.

Top 7 Biceps Exercises:-

1. Barbell Bicep Curls:- This exercise is the most famous exercise of biceps. For this you have to use a thick barbell, because the thicker the barbell you use, the heavier the biceps will be built. It trains Brachii muscles ie long head. For this, you should hold the barbell slightly out of your shoulder. Move it up slowly and then slowly bring it down with motions. At the same time, do not use too heavy weight, because your posture is more important than weight in this exercise.

2. Preacher Curl:- This is also the most commonly done exercise. The bench shown in the photo is used for this exercise. With only the elbow forward, the entire biceps is in a relaxed state, this trains your long head. Apart from this, there is also a brachi muscle train of the bicep, which makes a good size later. For this you can also use straight or jic-jack barbell. Gradually increase the weight according to your ability and exercise with full motion.

3. Incline dumbbell curl: – To perform this exercise, first maintain a stable body on an incline bench.Keep the back on the bench. Do not move the elbow back and forth.

• Sets – 3
• Reps 8 – 10
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  4. Reverse curl: – Our fourth exercise is the reverse curl. This exercise hits the brachialis muscles, doing this exercise creates a good peak of the biceps. To do this exercise, first of all maintain a stable body. Lock the elbow. Perform the exercise by reversing the wrist.

• Sets – 3
• Reps  8 – 10
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5. Standing Dumbbell Curls:- By the way, you must have been recognized by the name of this exercise. That you will do this exercise by standing in an upright position and taking dumbbells in both the hands, one by one with both the hands, one by one, you will do it up and down. But as we told you above. While doing this exercise, the position in which you move the hand up. Bring the hand down in the same position, many people twist the hand like a hammer exercise while coming down. So that there is no pressure on your biceps muscles and they do not grow so fast. That's why you must keep this in mind while doing this exercise and do it with full stretch and if you rotate your wrist a little inwards, then both the parts of your brachii become very strong. By the way, this exercise strengthens both your Brachialis and Brachii parts. So you can do this exercise for quick growth of your biceps. This is a very good exercise.

       

6. Concentration Curl Exercise:- The concentration curl exercise is the best isolation exercise for the biceps. While doing this, the tension comes only on the brachialis muscles of the biceps. The concentration curl exercise is the best isolation exercise for the biceps. While doing this, the tension comes only on the brachialis muscles of the biceps. This is an exercise done with medium weight, whose reps are applied more.

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7. Hammer Dumbbell Curl:- As its name suggests, in this you   have to hold the dumbbell like a hammer. For this, you have to   slowly bring the dumbbell up with full motion and then bring it   down. This is the best exercise to make the biceps look thick.   In   this, you can use heavy weights and take a little support   from your     trainer or partner.

For more see this Video 👉 https://youtu.be/EUrLUqVazlA