Top 10 Biceps Workout For Bigger Biceps

Top 10 Biceps Workout For Bigger Biceps

Top 10 Biceps Workout 




The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation, or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.
To help you hone those arms, we created this list of 10 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.
Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms—and fill out your sleeves.


 Also read:- 15 Foods that Lower Blood pressure


Exercise 1:- Dumbbell Biceps Curls



In a biceps-focused list like this, you can’t leave out the classic dumbbell curl. So we didn’t.

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.

How to do it:  Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. 

Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Exercise 2:- Incline Dumbbell Hammer Curls

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward.

 An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls.



Exercise 3:- Standing concentration Dumbbell curls

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder.While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.
              
                                                         

Exercise 4:-Spider Curl



How to do it: Grab a dumbbell and sit facing forward on an incline bench. Moving only at the elbow, squeeze you bicep to curl the dumbbell way up with clean form. Make sure to keep your shoulder out of the equation by keeping your back live and engaged.

5. HAMMER CURL





Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis — a muscle that can make your arms look thicker.

How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

6. DECLINE DUMBBELL CURL


Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles as you do when you stand. Use various grips in this position to zero in on different parts of your biceps.

How to do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. 

Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

7. CABLE ROPE HAMMER CURL


Just like the dumbbell hammer curl, this biceps exercise will hit your brachialis to build thickness in your arms. But unlike the dumbbell version, the cable machine keeps a more steady and constant load on the biceps for longer, which may elicit more growth, according to Brad Schoenfeld, Ph.D.

How to do it: Hold both ends of a rope attached to the low pulley of a cable machine. Press your elbows into your sides with your palms facing each other. Keep your feet shoulder-width apart, your torso upright, and your knees slightly bent. Keeping your arms stable throughout the move, curl, the rope toward your shoulders, Pause, and reverse the movement to return to the starting position.



8. CABLE ALTERNATING FLEX CURL


Instead of holding your arms by your sides for this variation of the biceps curl, you’ll keep them extended outwards, parallel to the floor. Just holding your arms in this position will put them to work. Adding a curl helps zero in directly on your biceps.

How to do it: Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand. Hold your arms out to the sides so they’re parallel to the floor. Without moving your right arm, curl your left hand toward your head. Slowly allow your left arm to straight and then repeat the move with your right arm.



9. EZ-BAR PREACHER CURL


Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your other upper-body muscles out of the equation—meaning, they won’t come into play to assist where your biceps are weakest. If you don’t have the appropriate workstation, you can use a Swiss ball or a bench angled to 45 degrees.

How to do it: Grab an EZ-bar with your hands six inches apart. Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent. Without moving your upper arms, bend your elbows and curl the bar toward your shoulders. Pause, then slowly lower the weight back to the starting position.

10. LYING PREACHER CURLS


The beauty of the preacher curl is that it increases the angle of your bicep relative to your torso, limiting your ability to cheat on the curl with your shoulders. You're all biceps for this move — which means you're gains will only increase. This particular version of the preacher curl has two benefits. First, instead of losing resistance (which happens at the top of a standard preacher curl, like above), you still face it at peak contraction thanks to the cables. Second, the bench/floor offers feedback for your back positioning, helping you to keep them back rather than slouching forward.

How to do it: You'll need a bench and a cable pull-down station for this move. Position the bench beneath the cable, so that your head is in-line with the bar when you lay down. Reach up to grab the bar with your arms straight up. Bend your elbows and squeeze your biceps to curl the bar down toward your head. Keep your shoulders still, and really emphasize the bicep squeeze at the bottom of the movement before controlling the bar on the way back up.

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