Biceps workouts for size and mass
There are many
benefits of having good biceps. You can walking in style, take selfish by
flexing you arms you and shake hand with your friends in different way.
Today we will talk
about top 5 biceps exercises that increase your biceps growth quickly.
First of all before
you are going to start your workout session. You have to do warm up set of your
biceps exercise because it prepared you muscles for heavy lifting without any
injuries.
You can do biceps
curls with lighter weight dumbbell for warm up set. At least do 3 sets of 10
reps.
After the warm up sets
you can use heavy dumbbell for biceps curls.
1)Biceps Curls: This exercise
is performed with dumbbells. Choose the dumbells which that fits you to do this
exercise. The starting position of biceps curls is straight your body posture
and up you chest. When you are holding dumbbell in your hands at that time your
muscles are to be stretched and do the workout in slowly. Then back to your
starting of biceps curls. Many peoples are doing doing this exercise by moving
their legs. It divert all muscles forces.
It's means they don't
targets your single muscles. When ever you are doing biceps exercises then all
force will be targets on your biceps muscles. So, when you are doing biceps
curls just lock your or fix your legs in one place and then perform your biceps
exercise try to fully stretch or contract your biceps muscles
Biceps curls=
3-4min*10-12 reps
You should always try
to increase your weight after each and every sets of exercises
Preacher curls:- for
this exercise you can use the zig-zag barbell. Which is free to move in this
preacher curls machine. When you are performing this exercise you position are
fully stable and your both hands are also should be fixed. And choose the
weight that is ideal for you. When holding the barbell. you have to feel your
biceps should be fully stretched.. . And start your workout by holding the
barbell and goes up at least it like touches your mouth and try to fix your
body and do this exercise slowly.
Preacher curls=
3*10-12reps
Concentration curls:-
For this exercise you have need a table or bench. So you can seat on it. Then
Bend you both knees equally and take normal weight dumbbells. When you're doing
this exercise your biceps muscles are to be stretched not in relax
position. And you make sure elbows are
able to touches the thigs. When You are doing this exercise you should try to
fully contract your biceps muscles.
Concentration curls:-
3*10-12 reps
Close grip biceps
curls:- for this exercise you need a barbell. In this exercise try to place you
both hand grip closer. Then your both arms are also touches your body. And the
last perform this exercise slowly because it gives more benefits than fast
performing.
Close Grip Biceps
Curls:- 3-4*10-12reps
Biceps Hammer curls:-
for this exercise you have a dumbbell. this exercise is target your Biceps
Brachi long head. And this exercise also increases you vein size.
Biceps Hammer Curls=
3*12-15reps
Biceps Barbell curls: for
this exercise you need a barbell and place you hand grip wider than your
shoulder width it targeted your Biceps Brachi short head due to this it
increase your biceps width. You should try to use heavy weight. This exercise
will give you cutting in your biceps
Biceps Barbell
curls=3*12-15
Plate curls:- In the
exercise you have need a plate the weight that suits you. This is the similar
exercise of close grip biceps curls so, you can perform as it is. You should
always increase your weight of plate after every set of exercises.
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