Biceps is the most visible muscles in our body. Everyone wants big biceps in their body but they don’t know how to build them. First you need to understand the anatomy of biceps after this you will understand which exercise will target your biceps muscle.
Biceps contains 3 muscles Biceps Brachii, Brachialis and Brachioradialis. You have to hit every part of biceps muscle for maximum result.
Standing Dumbbell Curl
It is a very easy and simple exercise for biceps. First and foremost let’s learn how to do a standing dumbbell curl.
HOW TO DO A STANDING DUMBBELL CURL Firstly you have to understand the form of this biceps exercise. You have to stand straight and keep your backbone straight then retract shoulders backward. Place both of your hands in equally straight and lift dumbbells in upward direction then relax in downward direction. You can move both hands or alternately while performing this exercise. Make sure your form would be absolutely correct.
Ideally, biceps curl should be performed at the end to specifically target the biceps after the completion of all heavy and compound exercises. This exercise will train both long head and short head of biceps.
You have to do 2-3 sets of 10-12 repetition of standing biceps curl. You will definitely get maximum contraction and pump in biceps.
If your arms are not looking bulky then you are missing out something in your biceps exercise. Have you ever heard brachialis muscle in your biceps. Brachialis muscle is starts from forearm and ends up in upper arm. If you train this muscle your upper arms looks big and you will gain biceps peak.
HOW TO DO A HAMMER CURL Stand on your feet in shoulder width apart position and slightly bend your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
There are some variations in hammer curl which you can try in gym. You can try Seated Hammer Curl, Rope Cable Curl, Alternate Hammer Curl with Twist, Lunge with Hammer Curl.
You have to perform 3 sets of 10-12 repetition in each set for maximum contraction and muscle mass.
Incline Dumbbell Curl
This biceps exercise is a variation of dumbbell curl and an exercise used to build bigger biceps. In this exercise your long head of biceps muscle will recruit and feel more contraction.
To do this exercise you need a n incline bench and a pair of dumbbells. Fix the incline bench at 55-65 degree angle then lay down on the bench and hold the dumbbells in supinated position. After that you can start lifting dumbbells with both of your hands or alternately.
Slowly slowly focus on concentric and eccentric motion for more contraction. You have to do 3 sets of 10-12 repetition and increase weight in every set for maximum result.
If you are tired of heavy weight lifting session for biceps then you could go for concentration curls.
To do this exercise you need one light weight dumbbell and you have to sit on bench keep your legs on 90 degree angle. Place your hand near your leg then lift dumbbell slowly slowly. This biceps exercise will develop your biceps peak and your biceps look bigger.
Your have to perform 2-3 sets of 10-12 repetition and increase your weight in every set for better results.