big biceps

5 Exercises for bigger Biceps

Bodybuilding Weight Gain

Everybody wants an attractive impression for their body and when it comes to boys and men the first thing that hit mind is BICEPS. It’s the biceps that everyone wishes to flaunt. The biceps it’s pretty clear from the name itself that it’s made up of two muscles groups ( Brachii and Brachialis). If you also want turbo pump your biceps. You certainly don’t want to miss it.

Here are the best 5 workouts that can give you bigger biceps.

Barbell curl

Barbell curl is among the one of the basic biceps workouts. It is one of the powerful exercises which target the biceps brachialis from its original position towards its peak and intersection. And this way works on both inner and outer biceps.

barbell curl

How to perform:

  • Stand in an upright position. Hold a barbell with the grip being at your shoulder width.
  • Keeping your arms unmoved , try curling the weight in forward direction ,allowing your biceps to contract.
  • Keep moving like this till your biceps are completely tapered and the bar comes to your shoulder level. Gradually try bringing the bar to its original position.

Quantity: 3-4 sets of 10 repetitions each.

Hammer curls

Hammer curls are targeted at the brachialis that run along the side of the upper arm and comprises your lower biceps. Hammer curls also add up a bonus of forearm development.

hammer curl

How to perform:

  • Be in standing position and hold the dumbbells in your both arms.
  • Make sure that your palm faces each other.
  • Lift the dumbbells and curl up biceps but make sure to keep your shoulders fixed.
  • Slowly lower the arm by bringing dumbbells down And repeat.

Quantity : 3-4 sets of 10 repetitions each.

Inclined dumbbell curl

It is a powerful exercise that is like all-rounder by producing effects on biceps by providing both mass and shape. It’s target area is brachii and brachialis which takes into consideration full length of bicep muscles.

Inclined dumbbell curl

How to perform:

  • Lie on inclined bench having an inclination of 45 to 60 degree. Hold the dumbbells with each arms extended down. Palm should face each other.
  • Alternating one after other curl the dumbbell up with arms.
  • Turn your wrists as dumbbells are raised. Your palm must face towards the ceiling as the weights are raised.
  • Repeat with other arm.

Quantity : 3-4 sets of 10 repetitions each.

Concentration curls

Most efficient workout of the biceps build up is concentration curls 97% of biceps activity is yield by this technique. With the back of the thing stabilizing the arm , the biceps muscles get isolated and trained.

Concentration curls

How to perform:

  • Sit on a flat bench keeping your leg spread with knee bent and feet being on the floor.
  • Hold the dumbbell in your hand and rest the back of your upper arm against the inner side of your thigh thus stabilizing it.
  • Keeping your arms static contract the muscles by bringing the weight forward .
  • Continue till the complete contraction and gradually bring the weight to its original position Repeat.

Triple 7 (7-7-7) or Biceps 21

To get an incredible pump up to your biceps it’s the best one out of all. This workout consists of the combination of motion and repetitions. And can be performed using both dumbbells and barbell.

Triple 7 (7-7-7) or Biceps 21

How to perform:

First 7:

  • Stand with legs and shoulder apart. Hold the barbell with your arms extended it down.
  • Raise your arms till they become parallel with the floor.
  • Then lower down.
  • Do 7 repetitions.

Second 7:

  • Hold barbell with your arms and keep held parallel to the floor.
  • Curl your arms towards your chest.
  • Do 7 repetitions.

Third 7:

  • Hold barbell with your arms extended completely down.
  • Curl arms towards your chest completing the entire range of motion.
  • Lower arms till they are completely down.
  • Do 7 repetitions.
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