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.