The best Biceps
workout with explanations
As some of
people want bigger biceps , some people want big peak in biceps ,however some
want bigger length of biceps . So today I am going to tell about perfect biceps
workout in which you can get peak and as well as bigger length of biceps.
Important
note:- before you go with main exercise , you should do warm-up and pump your
bicep muscles and triceps muscles also , so your arms can fully pumped. To pump
your biceps do light weight dumbbell curl and triceps standing cables .
Here are the
exercises:-
Standing cable curl.
How to do
>Take the
cable curl and stand straight.
>Your chest
should be outside and perform slowly
>You should
start your first set with lower weight
>Make sure
your biceps is pumping and you should give your focus on biceps pumping
>After that
increase your weight according to you
>Do 3 sets
in which one set has 12 to 14 reps
>After one
set completion take a rest not more than 45 seconds
Incline dumbbell curl
:-
Incline
dumbbell are very effective exercise I ever seen .i personally never miss the
incline dumbbell curl . it build your peak muscle .
How to perform:-
>As you
can see in the upper picture you should lay down like this
>Only your
arms should moves not biceps or shoulder.
>Do 3 sets
in which one set has 12 to 14 reps
>After one
set completion take a rest not more than 40 seconds.
Barbell curl:-
As you all
know all fitness people use barbell curl and it is important also to build your
peak muscle and over all your biceps.
How to do
>Stand straight
with barbell curl and make sure your shoulders should not do any movement while
performing this activity.
>Your
chest should b outside.
>Do 3 sets
in which one set has 12 to 14 reps
>After one
set completion take a rest of 50 seconds.
Dumbbell
concentration curl:-
Dumbbell concentration
curl are very effective for biceps exercise .This exercise is also for peak
muscle and as well as for all bicep.
How to perform
>Sit on
bench as you can see in upper photo.
>Hold your
arm on one leg.
>Do 3 sets
in which one set has 10 to 12 reps of one arm
>After one
set completion take a rest of 50 seconds.
EZ bar curl:-
As you all
know EZ bar curl is second most important exercise. This exercise gives cutting
in biceps and gives good shape.
How to perform
>This
exercise have to perform like Barbell curl
>Do 3 sets
in which one set has 12 to 14 reps .
>After one
set completion take a rest of 45 seconds.
Hammer curl:-
Hammer
exercise is also most important exercise because this exercise is only which
give your biceps length and your biceps look bigger
How to do
>You can
do this exercise by sitting or standing portions
>Do 3 sets
in which one set has 10 to 12 reps of each arm.
>After one
set completion take a rest of 45 seconds.
2 Comments
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