TOP 3 BEST KILLER BICEP WORKOUT

BARBELL CURL

PROCEDURE

1. Stand with a straight torso and grasp a barbell with an underhand grip at your shoulder width.
2. Lift barbell to your shoulder level keeping your shoulders stationery while breathing out.
3. Return to the initial position while breathing in.

4 SET

Fast twitch fiber- size(6-8 rep)

Slow twitch fiber- size(15-18 rep)

PITCHER CURL

PROCEDURE

1. Sit on the Preacher bench and grip the bar with an underhand grip.
2. As you breathe in, lower the bar on till your biceps are fully extended.
3. As you breathe out, raise your arms to your shoulder level.

4 SET

Fast twitch fiber- size(6-8 rep)

Slow twitch fiber- size(15-18 rep)

CONCENTRATION DUMBBELL CURL

PROCEDURE

1. Sit on the edge of a bench.
2. Press the back of your arm to your thigh.
3. As you breathe out, bend your elbow keeping the palm of your hand facing your torso.
4. Return to the initial position as you breathe in.

4 SET

Fast twitch fiber- size(6-8 rep)

Slow twitch fiber- size(15-18 rep)

Remember that you should subsequently increase the weight in every next set.
Take 30 seconds rest between each set.