5 Best Biceps Workout Exercises | Hustling Muscle Fitness
Hello everyone. We are back again with another muscle group workout
article, Today’s workout article is going to be about
5 Best Biceps Workout Exercises and how you can improve your overall biceps development. So let's begin
The first exercise is
called Barbell preacher curl.
To do this exercise we need a preacher bench and a straight
barbell. Things you need to keep in mind will be explained to you as I perform
the exercise. The first thing you need to check is how wide your grip should
be. That means how wide should you hold the bar.
The grip should be held at 12 inches. Also, you must place
yourself on the bench properly. and then, whenever you release the bar
downwards Bring it down as slow as you can. while moving through the full range
of motion. Meaning when the barbell comes down stretch the biceps fully and
when you lift the barbell up do the full range of motion again which means
squeezing the biceps.
Release it slowly. Stretch your biceps here. and when you lift
Squeeze the muscle. While lifting does keep in mind that you do not have to lift
to the extent where your elbows lift up from the bench. Elbows must remain
glued to the bench. Also, do keep in mind that when you release the bar don't lift
your shoulders unnecessarily.
The shoulders should be backward like this. Let me demonstrate in
3-4 repetitions. One. Two. Three. Whenever you lift Breathe out and squeeze
your muscle.
The second exercise is a different version
of Preacher curls,
In this, I'll be using a
dumbbell so that I can target both of my biceps individually which is difficult
to do with a barbell. We will need a high incline bench in order to perform
this exercise.
And Very simply Place your elbow on the bench like we did in
barbell Preacher Curl as well. Release the dumbbell downwards slowly and
Whenever you release the dumbbell make sure you stretch the biceps completely
so that the muscle heads can fully stretch and when you lift Squeeze the biceps
at the top completely.
And release it slowly
Stretch. and squeeze. Whenever you lift the dumbbell up Breathe out. It should
be done in a very controlled way That is why I have selected a moderate weight.
So that I can perform the exercise in a controlled way. Squeeze here Now I'll
show you 3-4 reps Breathe out. Do adjust the bench according to your height.
Again, Make sure you don’t lift your elbows from the bench.
The third exercise is called Standing barbell Curl.
It is one of the favorite exercises of bodybuilders and
gyms-goers. It is very basic, almost everyone can perform this. In this, I will
need A straight barbell like this. Whenever I start with this exercise I will
check how wide is the grip of my hands? Basically, it has to be shoulder-width
apart But if you want to measure it in numbers, It has to be 16 inches apart.
Again, Whenever we lift the bar it must be in a very controlled
way, and through the full range of motion. squeezing the biceps at the top once
my biceps have been squeezed, I will bring the bar downwards And keep in mind,
Bring down the bar in a very controlled way.
Slowly. Bring the bar down
until the biceps are fully stretched. At this position, my biceps are fully
stretched which means the muscles are now ready to lift the barbell again.
Breathe out when you lift And just squeeze your biceps. Also, many people in
the gym put a lot of weight on the barbell and keep swinging their bodies.
This causes the unnecessary
strain on the spine and the working muscles biceps being a very small muscle do
not engage completely in the exercise. So, slow and steady. Now observe 3-4
reps. Whenever you do barbell curls, Keep the chest lifted. Stretch it fully.
Squeeze Stretch Stand straight throughout the exercise.
The fourth exercise is Lying One Arm Cable
Curl
in which I will use a D-handle grip on a cross-cable machine in
the lowest setting. and The reason to perform this exercise is that earlier I
have already done some exercises with dumbbells and barbells. The reason to do
it with cable now is that this is an isolation movement that provides a good
pump to your biceps the inner head the outer head and the peak. For the overall
development of biceps, we have mixed and matched these exercises.
Barbell, dumbbell I'll show
you. It's simple. After attaching the D-handle. Lie down comfortably with the
back straight Make sure, the weight you have selected is hanged on your
biceps. after that, pull the cable and squeeze the biceps fully. Release it
slowly and stretch. Whenever the weight is moving against gravity, Breathe out.
The fifth exercise is another common exercise most of you must be aware of. It is called Hammer dumbbell curl.
Hammer dumbbell curl develops this region on your arm Let me show
you how to perform this exercise. So whenever you lift, lift the dumbbell
inwards through the full range of motion. You can use a little jerk while doing hammer
curls so that you engage this particular muscle in the exercise.
Breathe out when you lift
the weight up.
These were the 5 Best Biceps Workout Exercises for heavy muscular biceps which have
helped me a lot and I'm sure these will help you all too
Also Please Check Out Our Home Workout Series:
Keep Moving, Keep Hustling
Thank you so
much.
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