Bicep Workouts

Bicep Workouts

Best Bicep Workouts:

There are about 8 best Bicep Workouts given. You can do these bicep workouts for your glamorous biceps. Do these workouts one by one make your routine with one workout, pick any one workout in a week and do it for ten to 15 days when can do one bicep workout easily then go to the another task and start doing it.

The given bicep workouts are really best bicep workout for your biceps, some bicep workouts are little bit challenging but not impossible. Do not give up on any task or workout. These bicep workouts give you more strength in your biceps and make your arms stronger and powerful.

Chin up:

Bicep Workouts

Chin-up is one of the most challenging workout, it can improve grip strength appearance and posture. It will also help you to reduce one’s risk of back pain and injury. Chin-up is also helping in strengthen your muscles that stabilize your spine. If you can do just two or three chin-ups in a day it is enough for you and it has tremendous benefits for your arms shoulders and biceps.

How to do:

Grab the chin up bar grip it with your hands tighten and hang your body on it.

Now pull yourself up until your head is above the bar and then come downward slowly.

Do this action again and again.

Bicep curls:

Bicep Workouts

Curls work the bicep muscles at the front of the upper arm and also the muscles of lower arm. You use these muscle anytime you pick something up, which is common throughout daily life. Arm curl builds strength and learns to use your arm muscles correctly, bracing with your core muscles.

How to do:

Take a set of dumbbell and hold it in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as your curl the weights up to shoulder level while contracting your biceps. Use a thumb less grip.

Standing Barbell curl:

Bicep Workouts

Barbell allows you to work both arms simultaneously and evenly, and the position of your grip can allow you to home in one different part of the muscle. You have probably heard lifters carrying on about oblivious meatheads taking up space in squat racks to do bicep curls, so be mindful when and where you load up a barbell.

How to do:

Take a barbell with an under hand grip, with your hands positioned about as wide as your hips.

To pressure the inner portion of the biceps take a wider grip, to target the outer part of your muscles take a closer grip.

Hold the bar at hip height then squeeze your biceps at the top of the movement then slowly lower the weight back.

Standing Resistance Band workout:

Bicep Workouts

To bands allow you to work through the full range of the motion by offering resistance through the eccentric (lowering) part of the exercise, along with the concentric curl lift. The hammer grip shifts the focus of the work to the brachial, a lower muscle that can really make your arms look thicker and stronger.

How to do:

Stand with feet shoulder-width apart with feet placed over the middle of the band. Grab a handle in both hands, starting with your arms at your side.

With palm facing in front of you, pull your arms towards your shoulder by bending at the elbow until you get a good bicep contraction.

Side Curl:

Bicep Workouts

Side curl will give your arms strength and make your biceps strong and healthy. It is little difficult and stress full bicep workout but it improves your biceps. In starting you will feel tension on your biceps but it is a good sign for you.

How to do:

Attach two bands that face each other to sturdy objects at shoulder- height. Stand between them and hold an end each hand. Raise your arms out 90 degree with elbows extended. You will feel some tension on the band in the starting position.

Incline Dumbbell Curl:

Bicep Workouts

Setting the bench to incline puts more pressure on the long head on your bicep brachii because you are now working from a deficit. In other words you are starting from point where you have lass leverage than normal. This exercise requires more effort you will need to lighten the load.

How to do:

Start by lying with your back against a bench that is set of 45 degree incline.

Bend the elbows and curl the dumbbells as close to your shoulders as you can.

Lower the weight back slowly to starting position you must sure that your arms must be straightened.

Decline Dumbbell Curl:

Bicep Workouts

Lying down on your chest will help isolate your biceps as you have no weight running through your legs and core muscles. Change up your grip to help target different parts of your bicep.

Also Read:

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