If you want to show off toned arms, Bicep workouts are an essential part of your fitness routine. Whether you're a beginner or an experienced weightlifter, there are many" Bicep Exercises "that you can do to target your biceps and build strength.
Here are Ten
effective bicep exercises to add to your workout routine:
1. Dumbbell
Bicep Curl
The dumbbell bicep curl is a classic exercise that targets
the biceps. To perform this exercise, stand with your feet shoulder-width apart
and hold a pair of dumbbells at your sides with your palms facing forward.
Slowly curl the weights up towards your shoulders, keeping your elbows close to
your body. Pause at the top, then lower the weights back to starting position.
Repeat for 8-12 reps.
2. Bicep Hammer
Curl
The hammer curl is a
variation of the bicep curl that works the biceps and forearms. To perform this
exercise, hold a pair of dumbbells with a neutral grip (thumbs facing each
other) and let the weights hang at your sides. Curl the weights up towards your
shoulders, keeping your elbows close to your body. Pause at the top, then lower
the weights back to starting position. Repeat for 8-12 reps.
3.Bicep Concentration
Curl
The concentration curl is a isolation exercise that targets
the biceps. To perform this exercise, sit on the edge of a bench with your feet
flat on the floor. Hold a dumbbell in one hand and rest the elbow of that arm
on the inside of your thigh, with your palm facing up. Use your bicep to curl
the weight towards your shoulder, then lower it back to starting position.
Repeat for 8-12 reps on each arm.
4. Bicep Chin-Up
Chin-ups are a compound exercise that work the biceps and
back. To perform this exercise, grab a pull-up bar with a wide, underhand grip.
Hang from the bar, then pull yourself up until your chin is above the bar.
Lower yourself back to starting position. Repeat for as many reps as you can.
5. Bicep Preacher
Curl
The preacher curl is a isolation exercise that targets the
biceps. To perform this exercise, sit at a preacher curl bench with a dumbbell
in each hand. Rest your elbows on the bench and let the weights hang at arm's
length. Use your biceps to curl the weights up towards your shoulders, then
lower them back to starting position. Repeat for 8-12 reps.
6. Barbell
Bicep Curl
The barbell bicep curl is a compound exercise that targets
the biceps. To perform this exercise, stand with your feet shoulder-width apart
and grip a barbell with your palms facing forward. Curl the bar towards your
shoulders, keeping your elbows close to your body. Pause at the top, then lower
the bar back to starting position. Repeat for 8-12 reps.
7. Incline
Dumbbell Bicep Curl
The incline dumbbell bicep curl is a variation of the bicep
curl that targets the upper biceps. To perform this exercise, lie back on an
incline bench with a pair of dumbbells in your hands. Let your arms hang
straight down, then curl the weights up towards your shoulders. Pause at the
top, then lower the weights back to starting position. Repeat for 8-12 reps.
8. EZ Bar
Bicep Curl
The EZ bar bicep curl
is a compound exercise that targets the biceps. To perform this exercise, stand
with your feet shoulder-width apart and grip an EZ bar with your palms facing
forward. Curl the bar towards your shoulders, keeping your elbows close to your
body. Pause at the top, then lower the bar back to starting position. Repeat
for 8-12 reps.
9. Cable
Bicep Curl
The cable bicep curl is a compound exercise
that targets the biceps. To perform this exercise, stand facing a cable machine
with a straight bar attached. Grip the bar with your palms facing up and let
the weights hang at arm's length. Use your biceps to curl the weights up
towards your shoulders, then lower them back to starting position. Repeat for
8-12 reps.
10. Dumbbell
Bicep Hammer Curl
The dumbbell bicep
hammer curl is a compound exercise that targets the biceps and forearms. To
perform this exercise, stand with your feet shoulder-width apart and hold a
pair of dumbbells with a neutral grip (thumbs facing each other). Let the
weights hang at your sides, then curl the weights up towards your shoulders,
keeping your elbows close to your body. Pause at the top, then lower the
weights back to starting position. Repeat for 8-12 reps.
Incorporating these bicep exercises into your fitness
routine, along with a balanced diet and adequate rest, will help you build
strong, toned arms. As always, make sure to consult a doctor before starting
any new exercise program.
Health and fitness Sources:
• https://mrmerajhealthcare.blogspot.com/
• https://www.bodybuilding.com/exercises/biceps
• https://www.acefitness.org/education-and-resources/lifestyle/blog/5935/top-5-biceps-exercises
• https://www.shape.com/fitness/cardio/best-bicep-exercises
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