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Which are the best ‘show muscles’ in your body? The answer would obviously be the biceps. These are the most noticed muscle group of a human body and these muscular arms make you look fit. This case should be enough for you to work on your arms to make it aesthetically look good.
If we look at the anatomy of the bicep, it is a muscle known as ‘The Bicep Brachii’ and is comprised of two parts; the long head and the short head. The primary movements of the biceps are to be able to flex and supinate the arm.
It is often believed that heavyweights work well for the biceps, though it is true in some cases it might also lead to injuries or strains. So while performing the bicep exercises it is important to keep in mind that the weight should be moderate and reps high.
If you pick a weight that is too heavy for you then your forearms take over the bulk of the work because you are gripping the weight harder. Moderate weights with higher reps tend to be just as effective as heavier weights and have proved to cause fewer injuries.
So hustle up and go pump your guns with these sleeve bursting bicep exercises.
#1 Close Grip Chin-Up
The close-grip chin-up is an exercise that increases strength in the back and biceps. It has dual advantage and is quite an impactful one. It targets the middle back, and the underhand grip places increased resistance on the biceps.
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Instructions:
Step 1: Grab a chin-up bar using an underhand grip where the palms are facing towards you with both your hands placed at a distance of 5-9 inches apart.
Step 2: Allow your arms to hang in a fully extended position. This is known as the dead hang.
Step 3: Press your thighs together and make sure that your body remains rigid throughout the exercise.
Step 4: Now pull yourself self up until your upper chest or neck reaches the bar. Pause and then slowly return back to the dead hang position.
Important Tip: Remember to keep your chest up and shoulders back and try to drive your elbows behind during the course of the exercise. Do 10 reps of three sets each with a break of 30 seconds in between sets.
Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.
Next up: Standing Dumbbell Curls
#2 Standing Dumbbell Curls
The standing dumbbell biceps curl is a traditional bicep exercise that develops density and strength. This exercise should always be performed with a controlled motion.
Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.
Instructions:
Step 1: Hold a dumbbell in each hand, stand straight shoulder width apart and with a braced core.
Step 2: Allow the dumbbells to hang at arm's length with palms facing forward.
Step 3: Without moving your upper arms, bend your elbows and curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Remember to exhale while performing this.
Step 4: Pause for a second and slowly allow the weights to return to the starting position with arms fully extended by inhaling.
Important Tip: Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended. Do two sets of 13 reps each with a break of 30 seconds between each set.
Next up: Standing Hammer Curls
#3 Standing Hammer Curls
Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.
Instructions:
Step 1: Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.
Step 2: Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders
Step 3: Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for 1-2 seconds.
Step 4: Return the dumbbells to the starting position in a controlled manner and continue with the reps.
Tip: Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.
Next up: Kneeling Single Arm Curls
#4 Kneeling Single Arm Curls
The kneeling single arm curl will help you zero in on a few weak spots. Further performing the curl in a kneeling position negates the chances of using the entire body to heave the weight up.
Instructions:
Step 1: Hold one dumbbell on your left hand with palms facing the thigh. Hold the other dumbbell on your right hand with the palm facing outward.
Step 2: Now without moving your upper arm, curl the dumbbell on the right hand by bending your elbow and bring it close to the shoulders.
Step 3: Pause for 1-2 seconds then slowly lower the weight and return back to the starting position by completely straightening your arm.
Tip: Perform all the reps on your right arm and then move to the left hand. Do 2 sets of 10 reps for each arm with a 10-second break after each set.
Next up: Concentration Curls
#5 Concentration Curls
The concentration curl is a unique exercise because no movement is similar to it. Research has shown that if it is performed accurately then you can achieve an exercise efficiency of around 97% for your biceps.
Also, read 5 Bicep Workouts At Home To Build Strong Arms.
Instructions:
Step 1: Sit on a flat bench with legs spread, knees bent and feet flat on the floor with a dumbbell between your legs.
Step 2: Use either hand to pick the dumbbell up and hold with an underhand grip. Place the back of the upper arm on the top of your inner thigh on the same side. Your palm should be facing away from the thigh.
Step 3: Now keep your arms extended and curl the dumbbell up to make a smooth arc by contracting your biceps and exhaling. Hold for a second at shoulder level.
Step 4: Return to the starting position in a controlled way inhaling without swinging the arm. Use alternate arms to perform this.
Tip: Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.
