Want guns? I have the ultimate plan for you.
We all want bigger biceps. They look great in well-fitted t-shirt, look even better out of them,and help compliment a well- defined torso.
Some people will say exercising your biceps is stupid. But some days we just long for the pump. And there's no shame in that.
10 best exercise for biceps:-
1.Standing Dumbbell Curl
It's a fan favourite for a reason. Nothing targets your biceps more than the curl. But it's important to manage your weights accordingly. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury.Keep is slow, keep is controlled and focus on squeezing your bicep as you lift.
How to do:-
- Stand holding a dumbbell in each hand with your arms hanging by your sides.
- Ensure your elbows are closer to your torso and your palm facing forward.
- Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
2 Hammer curl:-
The main difference is in detail, specifically the way you hold the dumbbell. By flipping the dumbbell on its side helps transfer more of the work form your biceps brachii to your brachialis- that's the muscle that makes your arms look thicker.
Progress:Cable Rope Hammer Curl
Why: The cable machine keeps a more steady and constant load on the biceps for longer which will elicit more growth.
How To Do:
- Let a pair of dumbbells hang at arm's length next to your sides with your palms facing your thighs.
- Don't move your arms, instead, bend your elbows and curl the dumbbells as close to your shoulder as possible.
- Pause at the top-remember to squeeze- before slowly lowering the weight back to the starting position.
3 Incline Dumbbell Curl:-
Setting to a bench to incline puts more pressure in the long head of your biceps branchii because you're now working from a deficit. You're starting from point where you have less leverage than normal. Note:as this exercise requires more effort you must go for light weights.
How to do:-
- Start by lying your back against a bench that is set to a 45-degree in incline position.
- Bend your elbows and curl the dumbbells as close to your shoulders as you can.
- Next, lower the weight slowly back to the starting position, ensuring you completely straighten your arms.
4 Zottman curl:-
There are many exercises that target our biceps's major 3 muscles.- the biceps brachii, brachillis, and brachioradialis. By rotating form an underhand to an overhand grip halfway through the move, the zottman curl hits all areas of your bicep.
How to do:-
- With your dumbbells hanging by your side,turn your arms so your palms face forward.
- Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder.
- Pause,then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.
5 Decline Dumbbell curl:-
Lying down on chest will help isolate your biceps as you have no weight running through your legs and core muscles. Change up your grip to help target different parts of your bicep.
How to do:-
- Lie on chest against a bench that's set to a 45- degree incline. Bend your elbows don't move your upper arms. And curl the dumbbells up to your shoulders.
- Pause, then lower back to the start position.
6 Barbell Bent-over Row:-
According to research our biceps are most active while pulling.As the row requires many muscles to perform, you'll be able to use a much heavier weight than you would curling while still maintaining good form and function.
How to do:-
- With slightly flexed knees,hinge over from the hips.
- Maintain a neutral spine with your elbows behind you and hold for one second before controlling the load back down.
- Ensure the line of the pull is into the sternum.
7 Chin-up:-
One of the most effective but not the easiest move to master.Do it properly,and,along with your arms, your shoulders and back will get a serious workout too.
How to do:-
- Grab the bar with your palms facing towards you and a grip that is narrows than shoulder width.
- Pull yourself up until your head is above the bar.Slowly lower back to the start position.
8 Regular EZ Bar Curl:-
The bar let you to load more weights than you would with a curl while still maintaining good form and without putting too much pressure through your elbows and forearms.
How to do:-
- Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip.
- As you breathe in, curl the bar until your hands are at your shoulders.
- Squeeze your bicep then lower under control.
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