The biceps brachii, also known as the biceps muscle group, also known as the two-headed beast, has always been at the top of the list of interest for most guys.
Everybody wants to grow bigger guns.
Biceps exercises for an effective workout
- Single-arm incline bench preacher curl
3-4 sets of 10-12 reps; rest 15-20 seconds
between sets
Set up a bench at a 45-degree incline. While standing, grip a dumbbell and extend your arm flat against the back of the bench so your palm faces upward.
Keeping your upper arm glued in place, curl the dumbbell toward your shoulder.
Squeeze your biceps at the top, then lower the weight back down with control.
Repeat all reps on one side before switching to the other.
- Incline dumbbell curl
Sit back on an incline bench with a dumbbell
in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
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- Ez bar curls
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
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- Hammer curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. ... Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.Along with the biceps, these two muscles work together to flex the arm at the elbow. Hammer Curls help build the brachialis and brachioradialis in a way other curl variations simply do not, allowing you to develop additional strength and size.
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