Hello Guys Welcome to my another blog. Here we are discussing about none other than the exercises of biceps for your bigger biceps. Today we introduce you the Top 10 biceps workouts that help you to grow your biceps like Hollywood Heros.
There are plenty of exercises that’ll stretch your shirtsleeves—but if you want targeted workouts for your biceps, then it’s time to start learning a variety of curls.
Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don't just want our biceps to work, we want them to represent!
Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don't incorporate at least one or two of these into their workout.
Let's start today's topic Top 10 best workouts for bigger biceps.
Top 10 Best workouts for Bigger biceps.
- Curls
- Barbell curls
- Preacher curls
- Hammer curls
- Concentration curls
- Reverse curls
- Dumbbell biceps curls
- Cabel biceps curls
- Low pulley curls
- Low pulley cabel crossover
1. Curls
Muscle : Biceps brachii
Step 1 - stand with feet about hip width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Step 2 - Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g. don't lock the joints and try to keep tension on)
2. Barbell curls
Muscle : Biceps Brachii
Step 1 - Starting from the same initial position for standard biceps curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up.
Step 2 - Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to drag the bar in a straight line directly up the front of your body.
3. Preacher curls
Muscle : Biceps Brachii
Step 1 - Using an underhand grip, hold onto FAEZ-curl bar. Rest your upper arms on the sloping preacher bench. As illustrated, while holding the bar at an arms length in front. Try to have a slight bend in your elbows.
Step 2 - Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.
Stap 3 - Pause, then slowly return the bar to the starting position.
4. Hammer curls
Muscle : Biceps Brachii
Step 1 - Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form a 90 degree angle.
Step 2 - Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder. Lower weights slowly back to starting position.
5. Concentration curls
Muscle : Biceps Brachii
Step 1 - Start by sitting on the edge of the bench holding the dumbbell in your right hand. Let the right arm hang straight down with the elbow resting on the inside of the knee.
Step 2 - Lean forward so your torso is over your legs, and place the left hand on the left knee.
Step 3 - Bending at elbow, curl the dumbbell up to shoulder level and pause momentarily before slowly lowering the weight to the starting position.
6. Reverse curls
Muscle : Biceps Brachii
Step 1 - Hold a Barbell hand with your feet about shoulder width about. Hang both arms down in front of your body, fully extended with your palms facing towards your body.
Step 2 - Raise the dumbbells up to the height of your shoulder while keeping your elbows fixed in position by your sides.
Step 3 - Return to starting position by lowering the Barbell back to the original straight arm position.
7. Dumbbell biceps curls
Muscle : Biceps Brachii
Step 1 - While standing with back straight, hold one dumbbell with underhand grip. Rest upper arm on the top of the incline bench.
Step 2 - Lift dumbbell up while keeping your upper arms in place. Hold for one second. Lower dumbbell back to starting position.
8. Cabel biceps curls
Muscle : Biceps Brachii
Step 1 - Attach a straight bar to the low pulley of a cable station. Then, grab the bar with a shoulder width, underhand grip and hold it at arm's length just in front of your thighs. Try standing straight with your upper arms tucked against your sides and your feet hip-width apart. Your knees should be bent slightly.
Step 2 - Curl the bar towards your chest as far as you can without allowing your upper to move.
Step 3 - Pause, then slowly return to the starting position.
9. Low pulley curls
Muscle : Biceps Brachii
Step 1 - Adjust pulley to the lowest position. While standing straight, face the pulley. Hold handle with underhand grip.
Step 2 - Lift handle with your wrist. Hold for one second. Return to starting position.
10. Low pulley cabel crossover
Muscles : Pectoralis
Step 1 - Adjust two pulleys to the lowest position. Stand straight with feet shoulder width apart. Hold each handle with underhand grip.
Step 2 - Pull the pulley handles upwards until your forearms cross. Hold for one one second. Return to starting position.
Note - Repeat these exercises 3times with 20 reps each. You can increase reps as you continue these exercises further weeks.
Follow these simple and most effective exercises to increase your size of biceps. Let us know is it working for you or not. Comment below your opinion.
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