Top 10 Biceps Exercises

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Top 10 Biceps Exercises For Men

No gym lover wants to skip the biceps day, biceps workouts consists of the most loving workout exercises which helps you to look perfect. Every bodybuilder has a dream to have a broad biceps which will show his hard-works. Biceps workout is all about breaking your limits and increasing your muscle strength. If you also have broad biceps goals than today, we have analyzed and researched the top 10 biceps exercises which will help you achieving your goals.

Why biceps workout is necessary?

 Most have the people in the fitness point have their own goals, either they want to make a shredded body or a bulky, biceps workout are very effective workout for both of the body transformations. Biceps workouts helps in activating the muscle tissues of your body which leads to rapid growth of muscles. It also helps in increasing the muscle strength along with the balance of the body. Major part of the gym workout is depend on the strength, biceps workout will make you improve your other workouts also.

If you want the rapid transformation of your body than you are recommended to have suitable diet along with these workouts, because a perfect diet plays a vital role in your body transformations. For effective and cheapest gym supplement diet read our post Click Here

 Before starting these workout let you know that biceps workout is all about breaking your efforts and limits so be ready to push yourself to become a wild beast.

 

1. STANDING BARBELL CURL

Barbell curl is the basic bicep workout which is quite simple and effective than other workouts. You might have seen people holding a iron bar and taking reps to gain their biceps curls, this is the common exercise which is used as a starter pack of the biceps exercise. Barbell Curl exercise is the both arm exercise in which you can work on both arms simultaneously. It helps in different parts of the muscles gain.

How To Do: Grab the bar with your underhand grip, take a wide distance between your hands to emphasize inner part of biceps and similarly to target outer portion of biceps you must bring your hands to close together. Now hold the barbell from the lower height and then contract your biceps, now pull the barbell upward slowly, squeeze the biceps portion along with this movement, pause for a while than slowly bring the weight down to your starting position. During the whole workout make sure that your feet are balancing your whole body and you are not using your back portion or any other part to lift weight.

Not TO DO:
Do not grab heavy weight at the beginning, avoid the movement of your upper arms it will decrease the effect

2. CONCENTRATION CURL

 Concentration Curl is one of the most effective biceps workout, it is mostly recommended my most of the trainers and bodybuilders. Arnold also added this workout in his daily routine The best result of this workout depends upon your efforts, so increase your efforts push your limit to get better results. According to the exercise case study it deals with 91 to 95% of the biceps which is quite greater than other exercises, this is the reason behind why it is one of the most suggested exercise in the biceps workouts. now without any queries, let’s start this crazy workout.

How to do: All you need a dumbbell and bench to start. Sit down on the bench along with holding a dumbbell in your hand. Resist your hand with your knee of your same side leg in such a way that the weight hangs between your legs. Stable your other hand on your thigh to keep your torso up. Curl the dumbbell up slowly, pause for a while, slowly return back to your initial position that’s one rep completed. Perform the same with your other hand.

Not TO DO: Do not grab heavy weight at the beginning, avoid the movement of your upper arms it will decrease the effect

3. STANDING DUMBBELL CURL

Standing dumbbell curl is the most preferred workout for best result. This workout helps the body to engage more stabalization and also increases your strength. It is the focused workout which majorly works on your biceps and helps to maintain your posture during the heavy workouts. Standing dumbbell is more effective than any of the bench exercises because it focus on 90% to 92% of biceps.

Let’s start the workout.

How to do: Grab a pair of dumbbells according to your strength, hang them completely down in rest in such a way that both the dumbbell facing towards each other at their side. Make sure to turn your arms such that your palm face forward. Curl the dumbbell slowly without any movement of your upper arms, bend your elbows during the to, pause for a while when reaches near to the shoulders and start lowering down slowly back to the initial position.
Not TO DO: Do not perform the workout by lifting the heavyweight with the help of your lower back part if so, than release your weight and grab the light-weight dumbbell for the workout.

4. DECLINE DUMBBELL CURL

Decline Dumbbell Curl is one of the most effective biceps workouts. Lying on an inclined bench by facing your chest downwards will be very effective for pumping your biceps. There is no need to maintain tensions in your legs and upper muscles, your arm will be hanging down and your elbow not being able to swing back. This exercise exerts 90% to 92% of pressure on your biceps. If you want to pump up your biceps than this workout is perfect for you.

For this exercise you need a pair of dumbbells and an inclined bench.
How to do: Grab a pair of dumbbell and lie down on an inclined bench at an angle of 45 degree facing your chest towards the bench. Bend your elbows and hang down your arms, this will be your starting position, now curl the the dumbbells in such a way that both the palms are parallel to each other, pause for while when the dumbbells reaches close to your shoulders and then slowly lower down the weight to the starting position, that’s you have completed one rep.

Not To Do: When you are performing this workout, avoid the movement of your upper arms and grab a dumbbells according to your strength, heavyweight dumbbells can spoil the whole workout.

5. HAMMER CURL

Hammer Curl is also one of the most suggested workouts. As now you all know that standing exercises are more effective than bench exercises. This workout is quite similar to standing dumbbell curl workout, there is a small difference in a way of holding a dumbbell which makes both the exercise different from each other. Straight your arms using this exercise makes it bit different and  helps in improving the brachialis muscles which makes your arms look thicker.
How to do: Grab a pair of dumbbells and hang them at rest position at arm’s length in such a way that your palms are facing your thighs. Bend your elbows and curl the dumbbells upward, pause for a while when you reach close to your shoulder and then slowly lower down the weight back to the starting position with your arms straight.
Not TO DO: Donot grab heavy weight at the beginning, avoid the movement of your upper arms it will decrease the effect on your biceps and while lowering down to initial position, donot keep your arms bend, straighten them before starting the another rep.  

6. STATIC DUMBBELL CURL

Static dumbbell curl workout is known for its further benefits and advantages i.e it prefers to the isometric training( with the help of this technique you can hold heavy weight at one position for long period of time). it effects the muscles in quite different way and helps in muscle growth.

For this exercise all you need is a dumbbell and an inclined bench at an angle of 45 degree.
How to do: Grab a dumbbell with your hand with a perfect grip, you must have an inclined bench at an angle of 45 degree in front of you to support your hand, stuck your triceps part from the point of bench and then lower down the dumbbell until it is halfway point, pause and hold it for 20 seconds. Repeat the same strategy with your other arm.  

Not TO DO: Do not grab heavy weight at the beginning, avoid the movement of your upper arms it will decrease the effect

7. INCLINE DUMBBELL CURL

We have gone through the decline dumbbell workout, this workout is opposite of the decline workout. This workout is quite difficult from the other workouts. But you will feel the pump on your biceps. let’s get started.

For this exercise you need a pair of dumbbells and an inclined bench at an angle of 45 degree.

How to do: Grab a pair of dumbbells and lie down on an inclined bench facing your chest away from the bench, bend your elbows. This will be your starting position, now start curling the dumbbells slowly, pause at that moment when they are close to your shoulders, and slowly return to the starting position.

Not To Do: Do not move your upper arms during the whole workout, dumbbell weight should be enough as your strength.

8. CABLE ROPE HAMMER CURL

Cable Rope Hammer Curl is similar to the dumbbell hammer curl workout , which is the most effective exercise for your bicep balls and muscle growth, it affects your brachialis to transform your arms. This cable version requires more stability and strength as compare to hammer curl. Due to its constant load on biceps, it is the most effective exercise among all the workouts.

For this workout all you need is a cable machine with suitable load.

How to do: Grab both the ends of the cable with your hands attached to the cable extension, keep your elbows into your sides in such a way that your palm facing each other. Keep your feet width apart from each other, now slightly bent your knees and stable your arms this is your starting position. Pull the rope towards your shoulders pause for a while and then slowly return back to the starting position.

Not To Do: Donot pull the weight with the jerk of back and shoulders, if it is happening then lower down the weight and repeat the workout.

9. CABLE ALTERNATING FLEX CURL

Cable Alternating Flex Curl is also one of the effective workout. This workout is all based upon your strength and stability. This isolated workout is effective for the biceps cuts and forms, as it focuses directly on biceps and covers 90% to 95% part of the biceps.

For performing this workout you will need a cable machine with suitable load.

How to do: Stand between the cable machine holding the cable end in each hand with the help of hand pulley, extend your arms in outward direction in such a way that they are parallel to the floor. This is your starting position, now curl your left hand towards head without moving a right hand pause for a while and slowly release your left arm to its starting position, that’s one rep completed. Repeat the workout with right arm also.

Not To DO: Donot move your both hands simultaneously as it will not show any essect on your biceps. Weight should be organized according to your strength.    

10. EZ-BAR PREACHER CURL

EZ-BAR PREACHER CURL is a bench workouts which is quite effective then other workouts. This isolate workout helps in muscle growth and also has its effects on upper-body muscles where your biceps are the weakest. It actually needs a suitable workstation to perform this workout.

For performing this workout you will need a preacher bench, EZ barbell along with weight. 

How to do: Grab an EZ -barbell with your hands apart with a distance of 5 to 6 inches. Rest your arms in the sloping part of the bench along with holding a bar in your hand, bend your elbows. This will be your starting position, now curl the bar slowly towards your shoulder, pause for a while and then slowly release down your hands in the starting position.

Not to do: Do not move your upper arms during the whole workout.

Hope! You have enjoyed these awesome crazy workouts.

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