biceps workout for muscle building
Top biceps workout for muscle building
5 Best Biceps Workout for Mass – Most of the people in the gym are seen to exercise only biceps and triceps, they want to increase the size of their biceps, they want to look attractive and muscular.
That’s why they go to the gym and work hard, but they fail to gain muscle even after going to the gym. He leaves the gym in despair.
Fitness experts and FITKILL teams say that if you exercise well and follow a clean diet, then you can increase your biceps by one and a half inches in 2 months.
In view of this, today through this article, we will tell you the right way to apply biceps exercises, exercises to increase size and the right day to apply exercises. 5 best bicep workout for mass. So that’s why you read our article completely.
Decide the day for the Biceps Workout.
Often people are seen to pay more attention to biceps workout, they keep doing biceps exercises every day.
But by exercising the biceps daily, the growth of the muscles stops, due to which the plates come in the muscles and they do not see the results.
People keep asking our on which day to do biceps exercise, so that they get quick results, but it is not like that, you do not get quick results on a certain day. This is a long term result that you can get by exercising daily.
Biceps are small muscles in our body, training it only once or twice a week. You can choose any day according to you and apply biceps exercises.
Before knowing the biceps exercise, let us understand the anatomy of the biceps.
Anatomy of Biceps
5 Best Biceps Workout for Mass
Biceps have two heads –
1- Short head
2- long head
Apart from this, there is another muscle group – Brachialis.
Short head – Short head is the muscle on the left side of our biceps, which we call short head.
Long head – Long head is the right muscle of our biceps, which we call long head.
Brachialis – The brachialis muscle is below our long head and short head, it is the muscle that makes up the biceps peak.
1 – Barbell curl –
Our first biceps exercise is the barbell curl.
This exercise targets the overall biceps. This exercise is followed by almost everyone.
How to do :-
To perform this biceps exercise, first of all make a group of arms according to the width of the shoulder.
Retract the shoulder backwards.
Maintain a stable body.
Sets -4 Reps 8 – 10
2 – Incline dumbbell curl –
Our second biceps exercise is the Incline Dumbbell Curl. This exercise hits the long head of the biceps.
How to do :-
To perform this exercise, first maintain a stable body on an incline bench.
Keep the back on the bench.
Do not move the elbow back and forth.
Sets – 4 Reps 8 – 10
If you want to know the exercises related to the legs, then you should read our complete article on Leg Workout for Muscle Building.
3 – Concentration curl –
The third exercise for Biceps Workout is the concentration curl. This exercise hits the short head of the biceps. The biceps are activated the most in this exercise.
How to do :-
Use a bench or stool to do this exercise.
Try to keep the back straight.
Keep the elbows locked with the squat.
When you lift the dumbbell upwards, slightly rotate the wrist, as shown in the image above.
Sets – 4 Reps 8-10
4 – Reverse curl –
Our fourth exercise is the reverse curl. This exercise hits the brachialis muscles. By doing this exercise, a good peak is made for the biceps.
How to do :-
To do this exercise, first of all maintain a stable body.
Lock the elbow.
Perform the exercise by reversing the wrist.
Sets – 3 Reps 6 – 8
5 – Hammer curl –
Our fifth biceps exercise is the hammer curl. This exercise is considered a very good exercise. Be sure to include this exercise in your workout routine.
How to do :-
Keep the back straight.
Keep your core i.e. stomach tight.
When you lift the dumbbells up, do not move your elbows back and forth.
Sets – 4 Reps 6 – 8
But if you want to make big biceps, then follow our given 5 Best Biceps Workout For Mass.
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READ MORE :- How to increase biceps size