Biceps Workout

Biceps Workout

  1. Close grip chin up:
  • Grasp the fixed overhead bar with a close underhand grip so that your palms are facing towards your torso.
  • Hang freely so that your arms are fully extended and ankles crossed behind you.
  • Pull up your torso while keeping it straight until your head reaches the level of pull-up bar.
  • While doing this, remember to keep your elbows close to your body and use biceps muscles to lift your torso.
  • Hold for a second and slowly lower your torso back to the initial position.
  • You can also hold the dumbbell between your crossed ankles or can tie weight plates to your waist.
  • Repeat 3 sets of 8-10 reps each.

  1. Barbell curl:

 

  • Hold the barbell at a shoulder width grip with your palms facing forward.
  • Keep your torso straight with your elbows close to it.
  • Contract your biceps to curl the bar from the hip area towards your upper chest.
  • Pause for a second to squeeze your biceps at the top and then slowly return the weight to the initial position. You can also use EZ-bar to take it easy on your wrists.
  • Repeat for at least 6-8 reps in each of the 4 sets.

 

  1. Reverse barbell curl:
  • Hold the barbell at shoulder width with your palms facing downwards and elbows close to the torso.
  • Curl the bar while contracting your biceps until the bar is at shoulder level.
  • Pause for a moment and then slowly bring back the bar down to initial position. You can also use EZ-bar to take it easy on your wrists.
  • Repeat for 7-10 reps in each of the 3 sets.

 

  1. Incline dumbbell curl:

 

  • Take an incline bench and sit with a dumbbell in each hand with your palms facing forward.
  • Lean back on an incline bench by keep your elbows close to your torso.
  • Hold the upper arm stationary and lift the dumbbell upwards while contracting your biceps until the dumbbell reaches to almost shoulder level.
  • Hold that position for a second and then slowly lower down the dumbbells to the starting position.
  • Do 3 sets of 8-10 reps each.

  1. One-arm dumbbell preacher curl:

  • Sit on a preacher bench and grab a dumbbell in the right arm & place it on the top of the preacher bench.
  • Lower the dumbbell slowly until it is extended so that the biceps are fully stretched,
  • Now, curl the dumbbell up using your biceps until it is fully contracted. The dumbbell should be a shoulder height.
  • Squeeze the biceps for a moment and then slowly lower the dumbbell.
  • Repeat for at least 8-10 reps in 3 sets each.
  • After completing switch the sides and do with other arm.

  1. Concentration curl:

  • Sit on a flat bench and spread your knees in somewhat ‘V’ position.
  • Hold the dumbbell in one arm and let it rest against the inner thigh on the same side for support. The arm holding the dumbbell should be straight.
  • Curl the dumbbell up towards your chest slowly by using your biceps muscles.
  • Hold the contraction for a moment and slowly lower the dumbbell back to the initial position. Remember not to swing your arms.
  • After completing the repetitions with one arm, repeat the movement with another arm.
  • Repeat for 10-15 reps in each of 3 sets for each arm.

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Biceps Workout Close grip chin up: Grasp the fixed overhead bar with a close underhand grip so that your palms are facing towards your torso. Hang freely so that your arms are fully extended and ankles crossed behind you. Pull up your torso while keeping it straight until your head […]

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