Top 5 Workout You Can Do to Build Your Biceps Stronger!
Biceps is the most spectacular set of muscles that gives one a solid-hardcore physique. Being the most noticed muscle group, biceps gives your upper body symmetry in accordance with your chest and back. The biceps muscles work with the triceps, shoulders, traps, and lats to allow shoulder and elbow to work optimally. Now, if you skip training allied muscle groups supporting biceps including triceps, shoulders, traps, and lats, it can lead to shoulder pain, poor posture, and inability to have full extension of elbows.
Besides, biceps being the handiest muscle in the whole body, it helps to do a lot many exercises including pull-ups, push-ups, deadlift, barbell row, etc.
In this article, we will talk about some curls workouts that strengthen your guns (biceps):
Barbell curl
- Stand tall with holding the barbell with your hands, your chest up and core braced.
- Keeping your elbows tight and chest up to your sides, start moving by raising your hands slightly.
- Now, curl the bar up to shoulder height, and give your biceps a 1-second squeeze.
- Initiate to lower the bar slowly, keeping your biceps engaged and tensed to work.
- Straighten your arms fully to tense your triceps once the bar is back in the start position, to ensure that your biceps are worked.
Incline dumbbell curl
- Sit down against the workout bench and keep your back straight and abdominal muscles tight.
- Lift each dumbbell, palms, toward your shoulders, and keep your upper arms close to isolate the biceps muscle.
- Slowly lower down the dumbbells back to the starting position.
Note: Don’t release the weights fast it can strain your muscles.
Standing biceps
- Stand with your knees flexed slightly and your feet hip-width apart.
- Hold a pair of dumbbells in each hand. Your arms should be in an extended position.
- Now, slowly flex your elbows to curl the dumbbell up towards shoulders.
- Hold the weight at shoulder height and inhale as you slowly lower back to the initial position.
Reverse-grip bent over row
- Bend your knees to grab the barbell with your palms facing up. Stand behind a barbell with your feet and shoulder wide apart.
- Raise the barbell to extend your arms fully and make the barbell close to your knees.
- Keep your body stationary and exhale once you use your arms to lift the barbell by bending your elbows straight backward.
- Hold it for a moment and slowly lower the barbell back to the initial position by extending your arms.
Concentration curl
- Sit on a bench and set it at the height to make sure you bend 90° knees at with your feet flat on the floor.
- Pick a dumbbell in your right hand and place the back of your upper right arm on the inner part of your right thigh; make sure your arm should be extending holding the weight off the floor.
- Slowly curl the weight by only moving your forearms by the position of your upper arm on your thigh will help you keep it still during the exercise.
- At the top of the move, pause and squeeze your biceps and slowly lower the weight back to the initial. Do all your reps on one arm, and then switch to the other arm.
Don’t waste your quarantine! Do something productive. Build your biceps strong.
Stay healthy and fit!
