Biceps Exercise

Here there are 7 important exercise on biceps-building

FITNESS IS NOT 30% GYM AND 70% DIET.

IT'S AN 100% DEDICATION.

we don't just want our biceps to work, we want them to represent!

1. 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.

2. Incline Inner-Biceps Curls

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.

These are awesome to add into your isolation workout because they truly isolate the biceps muscle!

3. Concentration Dumbbells 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.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.

4. EZ-Bar Close-Grip Curl

A lot of people think the EZ-Bar Close-Grip Curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it's a lot more comfortable on the joints and forearms than a straight barbell!

5. Wide-Grip standing Barbell Curl

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.

6. Standing Dumbbell Biceps Hammer Curls

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 will minimize cheating and maximize muscle recruitment during the workout.

7. Overhead Cable Curl

This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!