Biceps workout For Bigger And Stronger Muscle

Biceps workout is the most loved one because everyone wants bigger and strong biceps. Right, so today we are talking about a muscle group which is considered as one of the most popular and appealing muscle since centuries.

Yes, you guessed it correct .. we are hers talking about the biceps workout.
So basically Bicep muscle is divided into two parts :

1. Bicep Brachii: bicep brachii consists of two parts, long head, and short head.

Movement function: Elbow flexion, supination at forearms
Origin: long head – tubercle above the glenoid cavity
Short head– Coracoid process of scapula .
Insertion: Radial tuberosity

2. Bicep Brachialis :

Movement function : Elbow flexion
Origin: Anterior part of the humerus
Insertion: Ulnar tuberosity

Now let’s talk about the execution of these Bicep exercises :

Top 5 Exercises For Biceps workout

1. Dumbbell curl / Barbell curl / Cable curl

The equipment we need – dumbbells/barbell/cable pulley machine

Setup: we can do this exercise in standing position as well as in seated position,
For the seated position, we need a bench

A. Standing Dumbbell curl / Barbell curl / Cable curl :

  • Stand straight with a shoulder-width stance
  • Pick the dumbbells/barbell
  • Make sure your grip is as wide as your shoulder width ( for barbell)
  • Make sure your chest is up, spine is neutral
  • Scapula is retracted and depressed
  • Pull your hand up in supine position through the elbow joint
  • Bring down to in controlled motion down to your waist
  • Repeat the same movement for about 6-12 repetition

OR

B. Seated Dumbbell curl :

  • Make sure you have a bench
  • Sit upright on the bench with a neutral spine
  • Retracted & depressed scapula
  • Perform the same movement as standing Dumbbell curl / Barbell curl

2. PREACHER CURL :

The equipment we need – preacher bench with dumbbells/ barbell

  • Sit straight on the preacher bench
  • Pick up the desired barbell or dumbbells
  • Keep your neck neutral
  • Keep your spine neutral (chest up)
  • Place your upper arms on a bench in supine hand position
  • Pull the weight, squeeze for 1 second
  • Take back the dumbbell down slowly with controlled movement
  • Repeat the same process with your other hand
  • Hit 6-12 reps with each hand.

3. CONCENTRATION CURL :

The equipment we need – bench and dumbbells

  • Sit on a bench
  • Make a room between your both knees (feet stance)
  • Pick up the desired pair of dumbbells
  • Place your left hand’s elbow on your left thigh
  • Pull the dumbbell into upwards direction till full elbow extension (till full contraction of your bicep muscle )
  • Pause for a second, feel your bicep muscle
  • Bring the dumbbells down slowly in a controlled way.
  • Repeat this movement for about 6-12 times.

4. INCLINED BENCH CURL :

The equipment we need – Adjustable inclined bench and dumbbells.

  • Set your bench slightly inclined
  • Pick up a pair of dumbbells of desired weight
  • Make sure your grip is supine
  • Lay on your back on the bench
  • Make sure your chest is up, spine is neutral
  • Bring the dumbbell up, till your side chest
  • Along with your body
  • Repeat the same movement with the other hand
  • Make sure there is not so much gap between your dumbbell and your body
  • Bring the dumbbell down slowly in a controlled way
  • Squeeze 6-12 reps of this movement.

5. HAMMER CURL :

The equipment we need – pair of dumbbells

  • Stand with shoulder-width apart
  • Pick dumbbells of desired weight
  • Hold dumbbells at your sides with a hammer grip
  • Pull the dumbbell into upwards direction till full elbow extension (till full contraction of your bicep muscle)
  • Pause for a second, feel your bicep muscle
  • Bring the dumbbells down slowly in a controlled way.
  • Repeat this movement for about 6-12 times.

OR

Seated dumbbell hammer curls :

  • sit on a bench
  • Keep your chest up, spine neutral
  • Depressed shoulders & retract your scapula
  • Pick dumbbells of your desired weight
  • Hold dumbbells at your sides by hammer grip of your hands
  • Pull the dumbbell into upwards direction till full elbow extension(till full contraction of your bicep muscle)
  • Pause for a second, feel your bicep muscle
  • Bring the dumbbells down slowly in a controlled way.
  • Repeat this movement for about 6-12 times.

Tips

1. Inhale when you do negative part of the movement ( when you are not pushing or pulling weights)
2. Exhale when you do positive part of the movement (when you are applying force)
3. Don’t rush your movements
4. Perform slowly
5. Use the weight, which you can control
6. Control the weights, don’t let the weight control you.

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