Best Workout For Biceps To Get Bigger Arms, in these article you will learn the correct way to get perfect biceps.

 

Seated Alternate Dumbbell Curl:

Best Workout For Biceps

This Best Workout For Biceps in a very special way because it makes the biceps curl inwards the thing that causes the muscle to contract more forcefully which means more muscle simulation. It targets the biceps and the front shoulders. You can also do it seated or standing up but you have to make sure not to use your body weight momentum to lift the weight up.

How to do:

Sit on a bench with your back straight and your feet planted firmly on the floor then grab a pair of dumbbells using an underhand grip and hold in the arms down position.

Lift up slowly one dumbbell toward your shoulder, pause for while and slowly lower it. Curl the other arm upwards while lowering the other arm and repeat.

 

 

Barbell Curl:

Best Workout For Biceps

This is the Best Workout For Biceps ever and one of the classics. If it’s performed correctly, this workout will help you develop overall size in your biceps.

How to do:

Start by grabbing the barbell with your hands shoulder-width apart using an underhand grip, stand up with your shoulders squared and your feet shoulder-width apart then let the bar in front of you with your shoulders, arms and hands in a straight line.

Curl the bar toward your chest in an arc while keeping your elbows stationary and close to your sides and without leaning back or swinging the weight. When you lift the bar as high as you can, focus on holding the contraction on the top. Lower the weight slowly along the same path, resisting all the way down until your arms are nearly straight.

 

 

Preacher Curls:

Best Workout For Biceps

The pad you use in the preacher curls, forces you to keep your elbows stationary which provides you a stable base for the exercise. This exercise could be performed using an EZ curl bar or using dumbbells as you train one arm at time.

How to do:

Adjust the seat on the preacher-curl bench to the right height and grasp the EZ curl bar using a shoulder width grip.
Curl the barbell upward in an arc. Remember that your goal is to make the exercise hard on the muscle so don’t use your deltoids to help lift the weights also you should keep in your mind that in this workout the resistance is greater at the starting position that at the ending one. Curl the bar toward your chin slowly then lower it back to the starting position with a slow motion and with a resisting way.

 

 

Concentration Curls:

Best Workout For Biceps

This exercise is specialized in isolating the “peak” of the biceps. To make this workout effective you need to concentrate more on the contraction of the biceps on a strict from.

How to do:

Sit on the end of a bench, spread your legs on a “V” position and lean forward slightly. Grasp the dumbbell in one arm with and underhand grip (your hand facing upward) then rest your elbow on the inside of your thigh and let the dumbbell hang and put the other hand on the top of your opposite thigh to support.
Curl up the weight slowly while keeping your torso, upper arm and elbow still. Twist your wrist as you’re performing the exercise and contract the muscle hard at the top of the curl, then lower the weight slowly (keep resisting the weight all the way down till your arm is approximately straight), repeat.

 

 

Dumbbell biceps curls:

Best Workout For Biceps

The standing alternate dumbbell curl is a great exercise if you’re aiming to add size to your biceps. This exercise is often done by one arm at the time but two arms are acceptable. The main muscles are the biceps but it targets also the front shoulders and forearms as secondary ones. Remember to contract your muscles at the top and keep your back straight all the time.

How to do:

In a standing position keep your back straight and grasp the dumbbells, using an underhand grip, and put them in your sides with your arms fully extended.
Lift the dumbbell up toward your shoulder, pause briefly and lower it in a slow motion, as you lower the dumbbell curl the other arm in an alternative motion. Remember to not swing the weights with any added body motion use only your arms to lift them.

 

 

Cable curls:

Best Workout For Biceps

This exercise is perfect to finish off your Best Workout For Biceps. It can be done more perfectly if you lay off on the floor so that your body still straight in the whole exercise so you can’t “cheat”.

How to do:

Grasp a short straight bar attached to the high-cable pulley with both hands using an underhand grip. You can perform it standing up or lying flat on the floor with your feet flat to the universal machine. Let the bar rest on your thighs. Your arms should be slightly bent.
Curl the bar slowly up toward your chest by letting your elbows still, pause and slowly lower it to the starting position.

Best Workout For Biceps

 

Hammer Curls:

This exercise stretches out the biceps and trains also your forearms.

How to do:

Stand and grab a dumbbell in each arm hanging by your sides with your palms facing each other. Remember to keep your elbows locked into your sides and your upper body should be still during the workout.
While keeping your palms facing each other, lift the dumbbell in right hand toward your shoulder and contract hardly your biceps at the top then slowly lower it to the starting position. Proceed to do the same move with the other hand while lowering your right hand in an alternative move.

 

Seated inclined Biceps Curls:

 

This is onother Best Workout For Biceps considered as an advanced variation of the biceps curls.

How to do:

Sit on an inclined bench with your back flat, grab a pair of dumbbells in your hands and let them hang perpendicular to the ground.
Curl the weights up to your shoulders, one arm at a time or the two arms simultaneously. Squeeze your biceps at the top then get back slowly to starting position and reapeat.

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