6 Best Bicep Exercises: Know the best bicep exercises, Watch Video

Publish Date: 26 Nov, 2021 |

If you want to show the world that how much sweat do you put up in gym, the best way is to build your biceps. Biceps are alone sufficient to tell the world that you are working hard in health club but at the same time its not easy to grow them. It requires sheer hardwood, dedication, determination and technique. 

And hence, we are presenting you some bicep exercises that will help you more than others in building up your biceps, so you can show it off to the world.

Barbell Curl

First of all, stand up tall and squeeze the bar. Then curl up and slightly out followed by finding contraction and then holding it. Then control the bar on the way down. Carry it out in in 3 sets with 10 reps each. This helps in increasing the strength of your upper body.

Hammer Curl

First of all, keep your legs straight while standing but it should be taken care of that your legs are not locked and stiff. Your arms need to be on your sides with a dumbbell in each hand. This exercise should be carried out in 10 reps and 3 sets. It boosts the endurance power of muscles. 

Concentration Curl

Sit at a bench which should be as high which can ensure that your legs bend at 90 degree while your feet shall be flat. Pick a dumbbell in your right hand with the the back of your upper right arm resting on your inner right thigh. Slowly curl the weight up, only using your forearms. This should also be done in 3 sets of 10 reps each. It helps in strengthening the shape of biceps. 

Narrow Grip Plate Curl

Another way to build biceps efficiently is to carry put Narrow grip plate curl exercise. Here you must hold a weight plate with underhand grip and then curl it up. It should also be carried out in 3 sets of 10 reps each. It not just strengthens biceps but provides strength to forearms as well.

Single Arm Cable Curl

Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use. Stand in front of the cable machine and grasp the handle with an underhand grip.Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible. 3 sets of this exercise shall be carried out with 10 reps each. This exercise is great for building biceps peak.

Alternate Dumbbells

Stand with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip, with your palms facing your sides. Raise one dumbbell toward your shoulder while simultaneously rotating the back of your hand. Carry it out in three sets of 10 reps each. It improves muscular balance and stability.



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