Bicep Workout :- Most people in the gym show that they just like to exercise biceps and triceps, they want to increase the size of their biceps, they want to look attractive and muscular.
That’s why they go to the gym and work hard, but even after going to the gym, they fail to gain muscle. Frustrated, And he left the gym.
Fitness experts and trainers say that if you exercise well and follow a clean diet, you can increase your biceps by one and a half inches in two to three months.
With this in mind, today through this article, we will tell you the right way to exercise Biceps, the right day to exercise, and exercise to increase biceps size. That's why you should read our article in full.
Set a date for the biceps workout -
It often appears that people pay more attention to biceps workouts, they continue to exercise biceps every day.
But exercising biceps daily stops muscle growth, Because the plates come in the muscles and they don’t get the results.
People have asked me on what day to exercise biceps, which will give them quick results, but not that you won’t get quick results on a particular day. This is a long-term result that you can achieve by exercising every day.
Biceps are small muscles in our body, train it only once or twice a week. You can use biceps exercises any day.
Before we know the biceps exercise, let's find out the biceps anatomy.
The anatomy of the biceps -
The biceps have two heads -
Small head
Long head
In addition, there is another muscle group - brachialis.
Small heads - Small heads are the muscles on the left side of our biceps, which we call small heads.
Long heads - Long heads are the right muscles of our biceps, which we call long heads.
Brachialis - The brachialis muscle is below our long head and small head, which is the muscle that forms the tip of the biceps.
The 5 Biceps Exercise -
1 – Concentration Curl –
Concentration curl is the first exercise for biceps workouts. This exercise hits the biceps head. Biceps are the most active in this exercise.
How To Do : -
Use a bench or chair to do this exercise.
Try to keep the back straight.
Lock the elbow with the squat.
When you lift the dumbbell up, turn your hands slightly as shown in the picture above.
Set - 3
Reps 7 - 9
2 – Hammer Curl –
Hammer Curl is our second biceps exercise. This exercise is considered to be a very good exercise. Be sure to include this exercise in your workout.
How To Do : -
Keep the back completely straight.
Strengthen your core, your stomach.
When you lift the dumbbell, do not push your shoulder back.
Set - 3
Reps 7 - 9
If you want to know more about leg exercises, you should read the full article of our Workout to build Leg muscles.
3 – Incline Dumbbell Curl –
Our third bicep exercise is Dumbbell Curl. This exercise hits the biceps long head.
How To Do : -
To do this exercise, first maintain a stable body on the incline bench.
Keep the back with the bench.
Do not move the shoulder backwards.
Set - 3
Reps 8-10
4 – Barbell Curl –
Barbell curl is our fourth biceps exercise.
This exercise targets overall biceps This exercise is followed by almost everyone.
How To Do : -
To exercise these biceps, first of all make the shape of the arm of the shoulder thicker.
Take the shoulder back.
Maintain a stable body.
Set - 4
Reps 8-10
5 – Reverse Curl –
Our fifth exercise is reverse curl. This exercise injures the brachialis muscle, making the biceps a good peak by doing this exercise.
How To Do : -
To do this exercise, first maintain a stable body.
Stop the elbow.
Exercise your hands upside down.
Set - 3
Reps 6 - 8
What Have You Learned -
I hope I have given you complete information about The Big Biceps Workout.
If you have any doubts about this article or you want that there should be some improvement in it, So you can leave a comment below. With these ideas, you will get a chance to learn something and improve something.
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