This is one of the great exercises session which I love to do. But I have seen most of the people doing biceps workout most of the time. They also look for a quicker way to grow their biceps size and they miss other parts of the body. To grow your biceps you have to hit with every angle as well as don't hit biceps every day or on an alternate day, preferably hit your biceps muscle once in a week to see better result involving other muscle groups. Remember each and every muscle his own importance, give importance to your other muscles as you give your biceps.
1.Biceps Brachii(two head-long and short )
Short Head starts with the upper side of glenoid and long head starts with the coracoid process and attach with radius.
The biceps brichii helps to flex the elbow in supinated position, where your palm position is facing towards the ceiling.
The brachialis is called outer muscle of biceps it lies beneath the biceps and assists in flexing at the elbow
Basically, brachioradialis is a manly muscle of the forearm that flexes the forearm at the elbow
Some exercises that you should perform on bicep day in order to get the maximum benefit.
1.Biceps Dumbbell Curl
This is the typical dumbbell curl but if you are a beginner, start with lighter weights. To perform, stand with your feet grab the pair of dumbbells tight your core, hip hinge and lift the dumbbells keeping your elbow slightly away from your side and squeeze at the top, lower down the dumbbells at the count of 5 seconds, while lifting exhale, lowering inhale. Ensure that don't move your body.3-4 sets 8-12 reps
Primary Muscle (Both heads of Biceps)
Secondary Muscles (Brachialis and Brachioradialis)
The concentration curl is one of the best moves to isolate the biceps muscle.Sit on a bench with your feet strongly on the floor, lean your back slightly bend and place arm inside of your thigh. Put your right hand on the right knee for stability. Lift the dumbbell with nice and controlled tempo squeeze at the top while exhaling, slowly lower down while inhaling at the count of 5 in order to get maximum burn inside the muscle and repeat on the left side.3-4 sets of 10-12 reps
Primary Muscle ( Brachialis)
Similar to concentration curls, preacher curls can eliminate any momentum by swinging and twisting and keep your focus on your biceps. You will get a proper stretch at the bottom of your biceps.
You can use EZ bar or regular if you are not comfortable with straight bar to go with EZ bar. To perform grab the bar with both hands using an underhand grip, palm facing upward. Slowly bring the bar up to the top and hold for 1 second, then lower down with nice and controlled tempo while exhaling and inhaling.3 sets of 8-12 reps.
Primary Muscle-(Short head of biceps)
Secondary Muscles-(Brachialis and Brachioradialis)
4.Incline Dumbbell Hammer Curl
The incline bench position increases the stretch on long-head of the biceps and also locks your body against the bench so that you cannot cheat while lifting weight.Sit on the bench firmly keeping your core tight and chest up, grab the dumbbells from the floor and place the arm in front of the body,bring it up to the side chest and squeeze at the top,lower down with steady and controlled position at the count of 5 sec. While lifting exhale, lowering down inhale.3-4 sets of 10-12 reps
Muscle involves-Biceps brachi, Brachialis, and Brachioradialis
5.Incline Biceps Curl
This exercise also stretches the long head of the biceps. In this movement, the more horizontal you set your bench position the more your long-head will stretch thought out the reps, this is mainly considered to grow the peak of the biceps. This exercise will be performed similarly as above but the difference would be of hands. See the image. Reps 3-4 of 10-12
This is kind of new exercise for some people. In this movement, you will firmly hold the dumbbell in each hand and keep your palms up in supinated and pronated, then lower down your weight with a pronated grip, repeat with starting position. It targets your biceps brachii and brachioradialis.3-4 reps of 10-15.Give your workout a nee move with this to hit. but you can do in addition
Increasing muscle size or decreasing muscle size it thoroughly depends upon your nutrition, intensity of work, rest and consistency. If you incorporate these bicep exercises with proper nutrition, then it will turn out to be successful. To know more how to gain muscle
with a diet plan.Duration-30 minutesDifficulty-3/5 Equipment-Dumbbells, Road
Type-Strength These are my top 6"Bicep exercise"If you like my post don't forget to follow, comment and share guys. I hope you love it.