Biceps Workouts

Biceps must be many of our favorite muscle as almost everybody wants huge arms. People sometimes tend to over-train the biceps without keeping in mind that biceps are not big muscles like leg muscle or lat muscle. So for biceps three different exercises with three sets for each exercise are enough. Below are some effective biceps workouts that work best for you.

Barbell Curl:

Technique
  1. Stand straight grabbing a barbell with an underhand grip (i.e. palm facing upward) hands shoulder width apart.
  2. Now lift the weight bringing the weight near to your chest level.
  3. Slowly lower the weight to bring it back to the previous position.
  4. Exhale while you are lifting the weight.
  5. Do it in 3 sets with 10 repetitions.

Dumbbell curl:

You can perform this workout both hand together or alternate basis (lift one arm at a time).It is better to do alternate dumbbell curl in that way you can concentrate on one hand at a time.
Technique
  1. Stand straight grabbing a pair of dumbbell palm facing front.
  2. Now slowly lift one arm bring the weight near to your chest, your palm should face your body now.
  3. Lower the weight slowly to previous position and repeat the same with the other arm. Alternate until you finish the set.
  4. Exhale while you are lifting the weight.
  5. Perform the exercise in 3 sets with 10 repetitions.

Hammer curl:

This is a variation of dumbbell curl. I will suggest to do alternate hammer curl for the same reason I stated above.
Technique
  1. Stand straight grabbing a pair of dumbbell palm facing each other (like you hold suit case)
  2. Now slowly lift one arm without twisting your palm. Then lower the weight and do the same with the other arm
  3. Follow the sets and repletion like dumbbell curl.

Preacher curl:

Technique
  1. Sit on a preacher bench resting your both elbows in the preacher bench.
  2. Grab a barbell with underhand grip.
  3. Lift the weight only using your arm straight without raising your elbow from the bench.
  4. Exhale while you are lifting the weight.
  5. Perform the exercise in 3 sets with 10 repetitions
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