5 Types of Biceps workout for Big Biceps

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Types of Biceps workout for Big Biceps
Types of Biceps workout for Big Biceps

 

 

In This Blog We will see Types of Biceps workout  to make you  Biceps bigger. Below are the top Types of Biceps workout for Big Biceps

In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.

EXERCISE 1 “INCLINE HAMMER CURLS”

incline-hammer-curl

How to do ?

  1.  lie back on an incline bench(as shown in pic )  and Hold 2  dumbbell in each hand.
  2. The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position(as shown in pic 1 ).
  3. Now Left the dumble weight upwords by pressing you biceps ,left it at your shoulder level.
  4. The end of the movement should look similar to a double biceps pose.
  5. start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  6. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 10 ,  8 , 8

 

EXERCISE 2   “SITTING CONCENTRATION CURL”

dumbbell-concentration-curls-

How to Do ?

  1. Sitting on a bench , keep your legs as shown in picture.
  2. keep you working hand on you legs , Hold a weight dumbbell with working hand at some position.
  3. Now Slowly Left you hand upwords to make preasure on you biceps.
  4. then slowly bring hand down.
  5. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10

 

EXERCISE 3 ” EZ BAR CURL”

ez-bar-curls

How to Do ?

  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. Now you are in start position.
  2. Focus on only moving your forearms.
  3. Now raise the weight until your biceps  and the bar is at shoulder level. Then Hold the top contracted position for a few  moment and squeeze the biceps slowly.
  4. Now slowly being the bar back to start position.
  5. Hold the top contracted position for a moment and squeeze the biceps.

No of Sets : 3

No of Rep : 10 , 8 , 8

 

EXERCISE 4 “OVERHEAD CABLE CURL”

overhead-high-cable-curl

How to Do ?

  1. To begin,  Note: Make sure that the amount of weight selected is the same on both the side.
  2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
  3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
  4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
  5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
  6. Repeat for the recommended amount of repetitions prescribed in your program.

No of Sets : 3

No of Rep : 10 , 10 , 8

 

EXERCISE 5  “CABLE ROPE HAMMER CURL”

cable-rope-hammers

How to Do?

  1. Hold both ends of a rope attached to the low pulley of a cable machine.
  2. Press your elbows into your sides with your palms facing each other. and keep knees slightly bent.
  3. Keeping your arms stable throughout the move, curl, the rope toward your shoulders.
  4. Pause, and reverse the movement to return to the starting position.
  5. Repeat for the recommended amount of repetitions.

No of Sets : 3

No of Rep : 15 , 10 , 10

 

This are the 5 Types of Biceps workout for Big Biceps,

More Biceps exercise  we will update you in next post.

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