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.

BODY WEIGHT BICEPS WORKOUT

Best body weight biceps workout:

Made of 3 muscle groups, the biceps brachii, coracobrachialis and brachialis is the conventional symbol of bodily strength. Well developed biceps are necessary to achieve the perfect shape.

Practice these exercises for training your biceps.

CLOSE GRIP CHIN UP:

PROCEDURE:

1. grab a bar with the reverse close grip with your palms at a distance of 10 to 15 CM.
2. Pull your torso up until the bar touches your upper chest as you breathe out.
3. Slowly return to the initial position as you breathe in.

CLOSE GRIP PULL UP:

PROCEDURE:

1. grab a bar with a pronated close grip with your palms at a distance of 10 to 15 CM.
2. Pull your torso up until the bar touches your upper chest as you breathe out.
3. Slowly return to the initial position as you breathe in.
4. This exercise with is aimed at the work of shoulder muscles pulling out biceps.

NEGATIVE CHIN UP:

PROCEDURE:

1. Perform a chin up with a jump, then unbend your arms slowly, lowering for 3 to 5 seconds.

TRX BICEP CURL:

PROCEDURE:

1. Stand up straight and grab the handles.
2. lean back so that your arms are fully extended
3. As you breathe out, bend your arms at the elbows slowly.
4. As you breathe in, return to the initial position.

TRX CRUNCH AND CURL:  

PROCEDURE:

1. grabbed the suspension straps and lie on the floor with your legs bent at the knees.
2. As you breathe out, slowly bend your arms and the elbows.
3. As you breathe in, return to the initial position.

TOP 5 BICEP MASS EXERCISES

Top 5 exercises for most effective gaining for the biceps.

From flexion of the elbow and supination  of the forearm to your ability to lift and pull, the bicep come into play. made of 3 muscle groups, the biceps brachii, coracobrachialis and brachialis conventional symbol of bodily strength. assist the movement of the forearm. Here are top 5 exercises that will train your biceps effectively.

BARBELL CURL:(4 set, 10-12 rep)

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.

 ALTERNATE DUMBBELL CURL:(4 set, 10-12 rep)

PROCEDURE:

1. Stand straight taking a dumbbell each hand.
2. Raise your arm up to the shoulder rotating the rest at the same time while keeping the shoulder stationary.
3. Return to the initial position.
4. Continue exercise with the other arm.

PREACHER CURL:(4 set, 10-12 rep)

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.

STANDING CABLE CURL:(4 set, 10-12 rep)

PROCEDURE:

1. Grasp a cables attached to the low pulley machine with a reverse grip.
2. Lift your arms stretching your biceps while breathing out.
3. Make sure that your upper parts of your arms are stationery.
4. Slowly return to the initial positions while breathing in.

DUMBBELL HAMMER CURL:(4 set, 10-12 rep)

PROCEDURE:

1. stand with straight torso and the dumbbells in your arms pressing your elbows to your torso.
2. As you breathe out,bending your elbows and keeping your upper arm stationary, lift the dumbbell to your shoulder level.
3. Return to the initial position while breathing in.

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