6 best biceps workout make your arms strong at gym
Every person wants to make good and strong biceps, wear a t-shirt to make biceps look good. That’s why good training and exercise are needed to train the biceps properly.
You have been trying to increase the size of the biceps for a long time, but you are not getting the results you want. So there is no need to be disappointed because we will help you.
A good diet is also necessary for big biceps. Today I am telling you about some exercises that help to increase the size of your biceps.
The required point about biceps
The two main muscles of the biceps are Brachii (long head), and Brachialis (small muscle), which is near the triceps. The biceps is attached to the shoulder and the elbow from below.
To train Brachii (Long Head), you do straight exercises.
For biceps, bring the hand down and bring it up and completely squeeze the biceps muscle so that the full load on the Brachii (Long Head) can come. You can also use dumbbells or bars to perform this exercise.
1. Standing Barbell Curl
It is an effective exercise to make the biceps heavy. You have to use a thick barbell because it makes your biceps heavier.
It trains Brachii muscles a long head. Holding the barbell in both hands, slowly move it up and bring it down slowly.
At the same time, do not use too heavyweight, because in this exercise your posture is more important than weight.
2. Incline Bicep Curl
It is an exercise to train bicep long head muscles. In this, you have to use the incline bench because your biceps are stretched and remain straight.
It is a difficult exercise, but it involves a complete muscle train. You have to keep in mind that you have to keep your head on the bench at all times, otherwise your neck will get stressed.
For this, you can use lightweight dumbbells first, then gradually increase the weight according to your capacity.
3. Preacher Curl
It is also the most commonly done exercise.
With only the elbow forward, the entire biceps is in a relaxed state, this trains your long head. That causes the Brachii muscle to train the bicep, which helps you to make good size.
For this, you can also use a straight or JIC-jack barbell. Gradually increase the weight according to your ability and exercise with full motion.
4. Overhead Pulley Curl
It is one of the difficult exercises, its name is the overhead pulley curl. You have a long head train. However, the overhead curl is a good exercise for the bicep Brachii.
For this, a machine is used. Can Too Much Heavy Weight Affect Your Shoulder? Therefore, carrying more weight than your capacity can be dangerous.
5. Hammer Dumbbell Curl
As its name suggests, you have to hold the dumbbell like a hammer. For this, you have to bring the dumbbell up slowly with full motion and then bring it down.
It is the best exercise to make the biceps appear thick. In this, you can use heavy weights and take a little support from your trainer or partner.
6. Reverse Curl
It is an exercise like a pull-up, just keep your hands a little close in it and bring all the load on your biceps. It puts a load on the Brachialis muscles of your biceps.
So these are the best exercises for the growth of your biceps. Avoid doing all the workouts in one day, and keep in mind that at least for 4 to 6 weeks, make sure to do any two exercises and then replace them with each other.
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