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Top 5 Bicep Workouts.

Top 5 Bicep Workout

There are many exercises for biceps. No need to waste time, let's see what are the best exercises.

1.Bicep curls

Bicep curls are king for this.
First pick up the weight and stand up straight. Don't swing your body when you do. Take control. You can do 8-12 repetitions and 2-4 sets to build muscle. Rests can last from 50 seconds to 2 minutes.
More weight helps more growth. Use a weight you can control. Take time, take it easy.

Tips - *don't speed up, do slowly.
          *you can use shift grip(Do not grip the dumbbell in the middle.(Grab it from the little bit side) more weight on the outside, causing imbalance and forcing your hand to pronate. This activate your biceps more.


2.Hammer curls

First pick up the weight and stand up straight. Don't swing your body when you do. Take control. You can do 8-12 repetitions and 2-4 sets to build muscle. Hammer curls target the long head of the biceps.

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3.Ez-bar curl

First pick up the weight and stand up straight. Don't swing your body when you do. Take control. This exercise target the long head & short head of the biceps. Brachialis muscle & brachioradialis muscle are the secondary muscles. You can do 8-12 repetitions and 2-4 sets for every muscle building weighted exercises. 

You can also do this on the bench. 






4.Incline dumbbell curl

First Adjust the bench to a 45 or 60 degree angle  &  sit on the bench. pick up the weight. take control & continue. You can do 8-12 repetitions and 2-4 sets.

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5.Chin-ups

Ahh, Man that's dope. Chin-ups mainly target the short head of the biceps. The forearms & front delt ( front shoulder ) is second.

First, grab the bar by your shoulders, cross the legs. When doing so, it is okay to get the shrimp close to the head first. With time you will be able to. Again, do not swing the body. Take control. You can do 8-20 repetitions and 2-4 sets.

Tips - * Bruh, You can use Angle grip For This. it help more. Remember.
           *It is better to cross the leg. 
           *Imagine the bar coming down.
           *breath-in when you coming down & Breath-out when you coming up.




Post your comments. If you know anything else, let me know, I can learn more.

Please, contact me if you have any questions about this. blackpasindu0101@gmail.com



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