6 best Biceps Exercises - 6 Biceps Exercises You Should Be Doing

6 best  Biceps Exercises - 6 Biceps Exercises You Should Be Doing

6 best  Biceps Exercises

They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles.....


Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don't incorporate at least one or two of these into their workout....

Workout-1 Incline dumbbell Hammer curl

Incline dumbbell Hammer curl

The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls....

Workout-2 Incline inner bicep curl

Incline inner bicep curl

This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps....

Exercise-3 standing concentration Dumbbell curl..

standing concentration Dumbbell curl

Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder While this decreases recruitment of the long head....

it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout....

Exercise-4 wide grip standing...

wide grip standing

This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle....
You can overload during your workout by using bands, chains, or a partner for forced reps, which you can't do very well using only a dumbbell.....

Workout-5 Dumbbell Bicep curl

Hammer curl

Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group....

Workout-6 Hammer curl

Hammer curl

The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.....

Written by Ankesh mihir