Workout for bigger biceps explained with photos
1. Barbell bench rod
To start with the arm exercise that allows you to move maximum weight: the standing barbell curl. Use a shoulder-width grip here to work both biceps heads. Additional exercises require you to change elbow and hand position: The incline stretches the long head better, while the preacher is better for the short head. Neutral-grip moves curls hit your underlying brachialis muscle, and reverse-grip movements emphasize the brachioradiali. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.
2. Seated curls
This workout hits all areas of your biceps, including your forearms. Supersets boost the intensity of your training, and the session calls for a slightly higher rep range that will enrage your biceps pump. The seated curls are done through a shortened range of motion, and can hence be done after the full-range standing curls. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.
3. Curling Workout
When training
biceps, it's all about the curl. We've included three variations in this
workout, starting with one that you can probably use the most weight with. With
the last movement, try it both ways—curling both arms simultaneously one set,
and alternating arms the next—to see which you prefer. Do 4 sets in which one
set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.
4. Biceps-Peak
When you flex your arm, that height you see is called the peak, and it gets taller as your long head gets bigger. This routine emphasizes long-head moves. Do 4 sets in which one set has 12 to 14 reps. Take a rest of 35 to 45 sec after completion of one set.
5. Emphasis On Short
To achieve
fully developed biceps, you can't rely on long-head exercises alone. To shift
the emphasis to the short head, you'll use different angles that essentially
don't allow the long head to fully stretch. Do 4 sets in which one set has 12
to 14 reps. Take a rest of 35 to 45 sec after completion of one set.
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