||Best exercise for bigger biceps||
guys always want bigger guns to look attractive,strong and muscular here below are some best biceps workout & benefits with details for gaining arm muscles.
1.incline biceps curl
How to:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
Narrow press-up.
2.Narrow press-up
How to:
Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.
Why:
Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt eye-catching definition.
3.Concentration curl
How to:
Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.
Why:
This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).
4.Straight barbell palms up wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.
Why:
Your forearms will be on display long after your beach body has gone back into hiding, so give them due care. Your grip strength will be much improved come deadlift day too.
5.Straight barbell palms down wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.
Why:
This subtle move isn’t one for show-boating, but don’t skip it. It targets the extensor muscles to minimise wrist and elbow injury during other moves.
6.Twisting dumbbell curl
How to:
Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.
Why:
The twist brings your forearm into play. It won’t hit your biceps as hard as other arm exercises, but when you’re squeezing sets in over lunch this move will hit more of your arm in less time.
7.Prone dumbbell spider curl
How to:
Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.
Why:
Lying against the bench helps your master the proper curling technique - useful in loads of arm exercises. If your chest lifts off it, that’s cheating, but keep it flat for every rep and you know you have nailed another set in your quest for bigger biceps.
guys always want bigger guns to look attractive,strong and muscular here below are some best biceps workout & benefits with details for gaining arm muscles.
1.incline biceps curl
How to:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
Narrow press-up.
2.Narrow press-up
How to:
Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.
Why:
Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt eye-catching definition.
3.Concentration curl
How to:
Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.
Why:
This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).
4.Straight barbell palms up wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.
Why:
Your forearms will be on display long after your beach body has gone back into hiding, so give them due care. Your grip strength will be much improved come deadlift day too.
5.Straight barbell palms down wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.
Why:
This subtle move isn’t one for show-boating, but don’t skip it. It targets the extensor muscles to minimise wrist and elbow injury during other moves.
6.Twisting dumbbell curl
How to:
Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.
Why:
The twist brings your forearm into play. It won’t hit your biceps as hard as other arm exercises, but when you’re squeezing sets in over lunch this move will hit more of your arm in less time.
7.Prone dumbbell spider curl
How to:
Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.
Why:
Lying against the bench helps your master the proper curling technique - useful in loads of arm exercises. If your chest lifts off it, that’s cheating, but keep it flat for every rep and you know you have nailed another set in your quest for bigger biceps.
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