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The most
attractive parts of men body is arms and chest. The well shaped and bigger arms
and chest build a sexiest look among the guys. Almost all the boys and men in
the gym are concentrating the best biceps workout. Biceps is the one of the
visible part of the body and found to be the sexiest muscle groups. So here we
give you some best biceps workout for the bigger arms for fitness freaks.
BARBELL CURLS
Barbell is
the one of the gym equipment commonly used for chest, arm and squat exercises. It
can be used for other exercises too. Barbell is equipment consist an iron bar
and some weight plates. We can add the weight place both sides of the bar
equally and lock it up. Now the barbell is ready to use. We can use barbell
curls as one of the best biceps workout for bigger arms
How to do barbell curls?
Lift the
barbell slowly from the ground without giving more strain to your back. The
weight of the barbell should be concentrated in the arms not in the shoulders. The
arms should be outside of the hip edge and the grip should be perfect. Now lift
the barbell up without much movement in the elbows. You have to lift the
barbell upto to the shoulder height and squeeze the biceps muscles there. Then
slowly lift down the barbell down upto your hip level. Again repeat the steps
for 10 times. Don’t be in rush, slow and steady wins the race. Don’t use the
help of your hips to lift the barbell which will reduce the contraction of
muscles in the biceps which will reduce the effective results.
CONCENTRATION CURL
You need a
dumbbell for doing a concentration curl. Concentration curl is one of the best
biceps workout that makes your muscle fiber bigger and stronger.
How to do concentration curls?
Take a
dumbbell which has a suitable weight that you can lift. Sit on a bench and
spread your legs, hold the dumbbell between your legs. Keep your elbow on the
thigh for stabilizing it. Now lift the dumbbell by curl and concentrate the
weight of the dumbbell on your bicep muscle group. Squeeze the bicep muscle at
top of the curl and lower the dumbbell slowly to the original position. Repeat
this step slowly and nicely.
Concentration
curl: 12 rep & 3 sets
PUSHUPS
Pushups are
the basic exercise for the fitness oriented people to maintain their body. All
of us know about the pushups and how to do it. But still there are mistakes in
the correct form of pushups. The wrong form of the pushups will create serious
muscles injuries for the future. So as a workout learner, you should also learn
about pushups too.
How to do pushups for biceps muscles?
Place your
both hands on the floor with the exact position of shoulder ends. And
straighten your body by putting your weights on your hands and toes. The only
body part which touches the floor should be your palm and toes. Now lower your
body towards the floor without change in the posture of the body, body should
be in straight position. Lower the body by folding the hands and concentrate
the weight on the biceps. Then push the body up to the original position and
repeat this step. Never bend your body while doing pushups.
Pushups: 20
reps & 3 sets
EZ-BAR PREACHER CURL
You need an
EZ-Bar and a sloping bench or a preacher bench to do the ez-bar preacher curl.
It hits the targeted biceps muscle groups by doing this best workout for the
biceps.
How to do ez-bar preacher curl?
Take the
dumbbell and rest the upper arm on the preacher bench. Now place the knee of
the arm on the preacher for the stability and lift the dumbbell by curling
towards the shoulder. Don’t move your knee and focus on the curls. Squeeze the
bicep muscle at the top of the curl and slowly curl down the dumbbell to the
bench. Then repeat the step slowly for better results. If you don’t have a
preacher bench, you can do it on any bench having 45 degree bench.
Ez Bar
Preacher Curl: 12 rep & 4 sets
DUMBBELL PREACHER CURL
All you need
to do this bicep workout is just a dumbbell and a bench that can be foldable.
This bicep exercise will make the biceps more strong and look sexy.
How to do dumbbell preacher curl?
Place the
forearm on the inclined bench holding the dumbbell. Fix the elbow on the bench
without any movement and lift the dumbbell by squeezing the biceps muscles
slowly and give the tension to the muscle group throughout the workout. Now
lift down the dumbbell slowly to the original position. Take care of the
tension of the muscles throughout the biceps workout.
Dumbbell
preacher curl: 12 reps & 3 sets
DUMBBELL CURL
Dumbbell
curl is the simplest bicep exercise in the world that gives you the biceps
bigger. It is the beginner exercise for the gym guys who started the workout
very shortly. Even this workout is simple and beginner, this is the effective bicep
exercise.
How to do dumbbell curl?
Grab a pair
of the dumbbells and let it hang on the sides of the body. Hold it grip in your
hands; now lift the dumbbells by curling by facing the forearm towards your
face. Curl up with slow pace and squeeze the bicep muscle at the shoulder
position and bring the dumbbells to the original position. Don’t move the arm
backward or towards for the power to lift the dumbbells.
Dumbbell
curl: 12 reps & 4 sets
HAMMER CURL
It is the
variation of the dumbbell curl. Hammer curl is more effective muscle growth.
All you need is a pair of dumbbell and can be done at home itself.
How to do hammer curl?
Grab a pair
of dumbbell and hang it on the sides of your body by your palms facing towards
both your thighs. Now lift the dumbbells and curl it up. Press the muscles at
the shoulder level and take a pause. Now release the concentration and bring
back the dumbbell to the original position.
Hammer curl:
10 reps & 4 sets
CABLE CURL
Boys, you
have finished the barbell curls very effectively. The next best biceps workout
is cable curl as like as the barbell curls. From my own experience in the gym
bicep workouts, I felt that cable curls is the top bicep workout that pumps out
the bicep muscle as soon as the workout finishes. And it is easier to do and
get more results.
How to do cable curl?
In gyms, the
machine for the cable curl is used for this bicep workout. Grab the holder of
the cable curl with two hands firmly in the standing position. Now you have to
lean forward a little bit for more concentration on the bicep muscle. Slowly
lift the holder of cable machine towards the shoulder part and squeeze the
bicep muscle and stops for a while. Now slowly lift down the holder of the
cable to the position where we started. The lift up and lift down of the cable
should be slowly like a rhythm. You have to increase the weights of the cable
curl for each set.
Cable Curl:
3 sets and 12 reps
Note: You
can try something more with the cable curl for more results. We call it as
‘superset workout’ in the best biceps workout for bigger arms. We will do 12
reps in each sets of the normal cable curl; in superset workout we will reduce
the repetitions to half, which means 6 repetitions. In first set, lift up the
extra maximum weight you can lift and complete the 6 reps and lower one weight
plate and repeat the 6. Like these, reduce the weight after completing the each
set and repeat the workout till the last weight. This workout will be you
instant results than the regular workout for biceps.
CHIN UP or PULL UP
Pull up have
the benefits all almost all the workout; we can call it as a complete workout.
The biceps muscles, back muscles, shoulder muscles and the core muscles will be
more strength. Pull up means pulling up the body
How to do pull-ups?
Hold the
pull-up bar at the height and pull your body up to the bar without any support
except the arms. Concentrate the power on your arms. Hold the body at the
position of the bar for a while and pull down your body in the hanging
position. Remember the position of the palm to be faced to your face while
holding the pull up bar. It is the effective way to build the bicep muscles
more.
Pull ups: 15
reps & 3 sets
ROPE CURL
In the
machine of the cable curl, we can do the rope curl which is the best bicep
workout at the last of the gym session. Connect the V shaped rope to the cable
machine and use it as the rope curl. Rope curl will give you the benefits of
the cable curl and hammer curl. Rope curl will make the bicep muscle stronger
and forearm bigger. Rope curl is the one of best biceps workout that gives
results both in biceps and forearm muscles.
How to do rope curl?
Connect the
V shaped rope to the cable machine and fill the suitable weight that you can
lift. Hold the V shaped rope in two hands and stand straightly. Now lift up the
rope towards the shoulder level and squeeze the biceps muscles and relax. Now
lift down the rope back to its original position. Repeat the steps as per the
instructions of the gym coach.
Rope Curl: 3
sets & 10 reps
These are
the 10 best biceps workout for bigger arms. You can make bigger arms by doing
these workouts in frequent intervals. If you do these biceps workouts regularly
without any excuse, there will be visible results within 7 days. Remember the
slogan of fitness freaks “No gain without pain” “Hit harder for a better
tomorrow”.
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BICEP WORKOUTS FOR MASS
Every gym persons are searching for biceps workouts and every tip
to get mass on biceps muscles. They are ready to do anything to get mass in
biceps. Some of them are worried about the low mass in the biceps and searching
in Google about bicep workout for mass. Here I can share some of the
bicep workout for mass. The best biceps workout for bigger arms is the article
that describes the exercises that you can achieve mass in the biceps muscles.
If you get any visible results from these workouts, don’t forget to share this
post and recommend it to your friends.
BICEPS WORKOUT AT HOME
Most of the people have a misunderstanding that we can only build
muscles at gyms or fitness centers. I inform you that you can build muscles
even at home by following some steps and workouts. I described 10 killer bicep
workouts in this article. Among this exercises there are biceps workout at
home, you can build biceps at home
Push ups
Pull Ups
Dumbbell curl
Concentration Curl
Hammer Curl
BICEP EXERCISES WITH DUMBBELLS
There are so much bicep exercises with dumbbells to do in
gymnasium or at home. You can make bigger biceps with dumbbell workouts. The
above written posts have more than 3 exercises that teach you the bicep
exercises with dumbbells. All you need to do is just read it carefully and
practice it regularly
Dumbbell
Preacher Curl
Hammer
Curl
Dumbbell
Curl
Concentration
Curl
BICEP WORKOUTS FOR MEN
All the workouts for biceps detailed above is concentrated more
for the men and gym boys. Even though girls and women can also follow bicep
exercises with low weights. It will increase their body shape and burn the fat.
Men can make their body a well shaped and muscular look by following this
biceps workout
BICEP WORKOUT ROUTINE
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