Nowadays going to gym has become part of everybody’s lifestyle, everybody needs a muscular physique. And the most attractive body part of a body builder is biceps. If you also want to make your biceps muscular and bigger then this blog is for you. In this blog we will see best exercises which will make your biceps look more defined and bigger so let’s start.
Understand the structure of Biceps
So let’s understand biceps, there are two muscles in biceps – bicep brachai {long head & short head}. Biceps is a small and attractive muscle of our body. It is important to train both heads of bicep in different angles. If you want more defined bicep then you should train long and short head in best exercise. Best exercises given below!
Barbell Bicep Curl
Barbell bicep curl – This exercise is more effective for biceps. Its advantage is that you can lift heavy load. Which is best for muscle hypertrophy.
How to do:
Hold a barbell in a shoulder-width grip. The distance between your hands should be as long as the distance between your shoulders.
Stand straight, keep the elbows close to the body.
Curl the barbell in a slow and controlled way.
Come to the top, squeeze and then slowly bring it down.
Tip:
Avoid cheating, keep the elbows fixed with the body.
Maintain a controlled tempo so that muscle tension is maintained.
Sets & Reps: 3-4 sets of 8-12 reps.with heavy load
2. Hammer Curl
Hammer curl is an exercise that targets the forearms along with the biceps. Hammer curl also targets the brachialis (which is below the biceps), which shows the thickness of the biceps.
How to do:
Hold the dumbbells in a neutral grip (palms facing each other).
Curl the dumbbells upward without twisting your wrist.
Squeeze at the top and slowly bring them down.
Tip:
Keep the elbows close to the body.
Focus on the squeeze to activate the brachialis muscle.
Sets & Reps: 3-4 sets of 10-12 reps.
3. Concentration Curl
This targets the peak of your bicep, making your biceps look bigger. Concentration curls give you a better mind-muscle connection.
How to do:
Sit on a bench and hold a dumbbell in one hand.
Curl the elbow inside your thigh.
Come to the top and squeeze and then slowly bring down.
Tip:
Focus completely on biceps.
Follow full range of motion.
Sets & Reps: 3-4 sets of 10-12 reps.
4. Preacher Curl
This exercise targets the lower muscle of biceps, brachialis. Biceps have two functions, one is elbow flexion and the other is helping in shoulder flexion. This stretches the bicep and targets brachialis even better.
How to do:
Sit on the preacher bench.
Use EZ bar or dumbbells.
Keep the elbows on the bench and curl the bar upward.
Slowly go down and maintain control.
Tip:
Focus on slow negative reps.
Avoid overstretch to avoid injury.
Sets & Reps: 3 sets of 8-10 reps.
5. Chin-Ups
Chin up is a compound move that targets both your lats and biceps, which trains the biceps more effectively. Chin up trains both the biceps as well as the latissimus doris, which is the back muscle.
How to do it:
Hold the pull-up bar with an underhand grip.
Lift your body up until your chin is above the bar.
Come down slowly and maintain control.
Tip:
Keep the core tight and the body stable.
If bodyweight is easy, do weighted chin-ups.
Sets & Reps: 3 sets of 8-10 reps.
6. Zottman Curl
The zottman curl is a hybrid exercise that targets your long head and short dead as well as forearms.
How to do:
Hold the dumbbells in a supinated grip (palms up).
Come to the top, change the grip to pronated (palms down) and slowly lower down.
Sets & Reps: 3 sets of 10 reps.
Tips for Maximum Growth:
✅ Proper Form: Always perform exercises with proper form and avoid injury
✅ Progressive Overload: Keep changing your weight every 1-2 weeks, i.e. keep taking bath
✅ Nutrition: You can count your protein intake target of 1.5/kg from your body weight. So that the muscles will grow by getting good nutrition.
✅ Rest and Recovery: You must give a gap of 48-72 hours after every training because hypertropy occurs only during muscle rest.
✅ Hydration: You must keep your body continuously hydrated. Drink 4-5 liters of water every day.
Common Mistakes to Avoid:
❌ Ego Lifting: intense workouts are a must but do not compromise your form by lifting too much weight as this can increase your chances of injury.
❌ Lack of Consistency: You should do 12-15 sets of biceps in a week, for this consistency is a must.
❌ Skipping Warm-Up: It is always a must to warm up before working out, along with body warm up, warm up the sets as well before working sets.
Now go to the gym and try these exercises And watch your biceps grow! 💪 If you follow this workout concistantly, you will start seeing the difference in 6-8 weeks! 💥