Best Biceps Exercises At Home |Best Bicep Workout - Hustling Muscle Fitness
Best Biceps Exercises At Home |Best Bicep Workout - Hustling Muscle Fitness
bicep workout
The biceps are
those muscles that start from your front shoulders to your elbow.
Bicep
muscle is made up of two parts:
·
short head,
·
long head,
Both are located at
the upper arm which is known as humerus, both
are activated during the bicep exercises but they respond in
different manner to various movements
As you all are
really interested in developing your biceps we will share three bicep home workout moves for
bigger biceps which you can include in your bicep workout routine.
The first exercise in bicep workout for mass which we are going to perform is called :
21 curls
21 curls
A prime example
is “Mr. Arnold Schwarzenegger”
He used to perform this exercise a lot in his ultimate bicep workout and we all are a fan of the peak of
his biceps.
This
exercise is called and I will show you how to perform these 21 curls exercise correctly. To perform 21
curls the first thing you need is a straight bar and the first thing I need to
check is the distance between my hands.
The grip should
be shoulder-width apart. This exercise is called 21 curls because in this
exercise the number of repetitions to be performed in each set is 21.
The first seven repetitions will
be half up. The next seven repetitions will be half down.
The last seven repetitions will be
with full movement.
While performing this exercise you have to
keep in mind that you cannot swing your body too much.
The weight selection should be moderate so
that whether you are performing half up, half down or full movement,
your control on the weight should
be good and you are able to connect the muscle with the weight in a better way.
This was the first exercise, 21
curls.
The second exercise I am going to tell you for your ultimate bicep workout is:
Dumbbell curls
dumbbell curls
I have done some
modifications to this exercise in order to make it a perfect bicep workout which I will explain.
First, you need
to sit straight for dumbbell bicep curls and hold the dumbbells straight, Irrespective of which hand you
start with,
After doing
five reps from my other hand you will now hold this dumbbell in the middle and do
five more repetitions from my first hand.
My target is to
perform at least 15 repetitions with each hand of this bicep exercise. 10 reps from my first hand are
complete.
Hold. 15 reps with my first hand are complete. Now I have to do five
more with my other hand.
Make sure your posture is good when you perform this
exercise and your control of the weight should be good too.
Whenever you release the weight, release it
slowly and do a full range of motion in order to squeeze the muscle properly.
So weight selection should be done accordingly.
dumbbell bicep curls are one of the best workouts under the dumbbell bicep workout.
The third bicep exercise which I am
including is:
Barbell reverse curls
This exercise is
useful for forearm development.
To perform this exercise you need a
straight
barbell and the distance between my hands should be 6-8 inches.
Before
starting the exercise your core should be tight and chest lifted up.
When you
lift the bar to the finish position you have to hold for a second and squeeze
the forearm.
After that
release the bar slowly. Breathe out when you lift the bar. One more thing you
need to keep in mind is that while performing this exercise, you cannot move
your elbows too much.
Make sure your elbows are locked in one place
and your back is not moving as well.
Try to do 12
repetitions of this bicep exercise.
you can
perform 3-4 sets of each exercise. But make sure the duration of your workout
session is not more than 45 minutes.
Also, when
you are increasing the intensity of your workout, your control on the weight should be better.
x
Do tell me in the
comments which exercise you liked the most in bicep workout. See you.
please don't forget to give your valuable suggestions and feedback,
Also, check our other
home workout tutorials:
Keep moving keep hustling
| |
| bicep workout |
The biceps are
those muscles that start from your front shoulders to your elbow.
Bicep muscle is made up of two parts:
·
short head,
·
long head,
Both are located at the upper arm which is known as humerus, both are activated during the bicep exercises but they respond in different manner to various movements
As you all are
really interested in developing your biceps we will share three bicep home workout moves for
bigger biceps which you can include in your bicep workout routine.
The first exercise in bicep workout for mass which we are going to perform is called :
21 curls
|
| 21 curls |
It is missed in many people’s workouts. But if you observe bodybuilders
from the ’70s, they used to perform this exercise regularly.
A prime example
is “Mr. Arnold Schwarzenegger”
He used to perform this exercise a lot in his ultimate bicep workout and we all are a fan of the peak of
his biceps.
This
exercise is called and I will show you how to perform these 21 curls exercise correctly. To perform 21
curls the first thing you need is a straight bar and the first thing I need to
check is the distance between my hands.
The grip should
be shoulder-width apart. This exercise is called 21 curls because in this
exercise the number of repetitions to be performed in each set is 21.
The first seven repetitions will
be half up. The next seven repetitions will be half down.
The last seven repetitions will be
with full movement.
While performing this exercise you have to
keep in mind that you cannot swing your body too much.
The weight selection should be moderate so
that whether you are performing half up, half down or full movement,
your control on the weight should
be good and you are able to connect the muscle with the weight in a better way.
This was the first exercise, 21
curls.
The second exercise I am going to tell you for your ultimate bicep workout is:
Dumbbell curls
|
| dumbbell curls |
I have done some
modifications to this exercise in order to make it a perfect bicep workout which I will explain.
First, you need
to sit straight for dumbbell bicep curls and hold the dumbbells straight, Irrespective of which hand you
start with,
The number of
repetitions will be five. After the five repetitions, you will hold the dumbbell
in the middle while performing five repetitions from my other hand.
After doing five reps from my other hand you will now hold this dumbbell in the middle and do five more repetitions from my first hand.
After doing five reps from my other hand you will now hold this dumbbell in the middle and do five more repetitions from my first hand.
My target is to
perform at least 15 repetitions with each hand of this bicep exercise. 10 reps from my first hand are
complete.
Hold. 15 reps with my first hand are complete. Now I have to do five more with my other hand.
Make sure your posture is good when you perform this exercise and your control of the weight should be good too.
Hold. 15 reps with my first hand are complete. Now I have to do five more with my other hand.
Make sure your posture is good when you perform this exercise and your control of the weight should be good too.
Whenever you release the weight, release it
slowly and do a full range of motion in order to squeeze the muscle properly.
So weight selection should be done accordingly.
dumbbell bicep curls are one of the best workouts under the dumbbell bicep workout.
So weight selection should be done accordingly.
dumbbell bicep curls are one of the best workouts under the dumbbell bicep workout.
The third bicep exercise which I am including is:
Barbell reverse curls
This exercise is
useful for forearm development.
To perform this exercise you need a
straight barbell and the distance between my hands should be 6-8 inches.
straight barbell and the distance between my hands should be 6-8 inches.
Before
starting the exercise your core should be tight and chest lifted up.
When you
lift the bar to the finish position you have to hold for a second and squeeze
the forearm.
After that
release the bar slowly. Breathe out when you lift the bar. One more thing you
need to keep in mind is that while performing this exercise, you cannot move
your elbows too much.
Make sure your elbows are locked in one place
and your back is not moving as well.
Try to do 12
repetitions of this bicep exercise.
you can
perform 3-4 sets of each exercise. But make sure the duration of your workout
session is not more than 45 minutes.
Also, when
you are increasing the intensity of your workout, your control on the weight should be better.
x
Do tell me in the
comments which exercise you liked the most in bicep workout. See you.
please don't forget to give your valuable suggestions and feedback,
please don't forget to give your valuable suggestions and feedback,
Also, check our other
home workout tutorials:
Keep moving keep hustling
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Hustling Muscle Fitness is all about easy and pactical fitness tips and exercises which you can implement in your daily life to achieve your desired goals
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