Hey guys...
There are around 650 muscles in our body..but when you hear the word muscle,the first thing that comes to your mind is biceps..isn't it?yes!bulging biceps are every man's dream..here is my list of some great exercises which will pump your guns up..
There are around 650 muscles in our body..but when you hear the word muscle,the first thing that comes to your mind is biceps..isn't it?yes!bulging biceps are every man's dream..here is my list of some great exercises which will pump your guns up..
1.Barbell Curl
This is an exercise you grandpa should have done in his days..but guys,this is still one of the best for muscle mass and strength
HOW TO DO IT?
Stand with hands supinated,about shoulder width apart.Your elbows should be tucked to the sides of your body and should remain there in the full range of the exercise.Curl the bar until your elbows are fully flexedHold the position for a second.Slowly extend your arms.this is one rep.
Take care:
-To perform the complete range of motion of your elbows
-NOT to allow your body to lean backwards in momentum
Tips:
-Use an EZ bar to reduce the strain on your wrists
2.Inclined Dumbbell Curls
This exercise rules out the possibility of your body developing momentum and hence,produces maximum tension on your biceps
HOW TO DO IT?
Lie supine on an inclined bench(at around 45 degrees)with your hands hanging down vertically on your side,facing your body.Now curl the dumbbells slowly until your elbow is fully flexed.Remember to supinate your arms as you curl.now slowly come back to the starting position.Do the same in the other hand.This is one rep.
Take care:
-To avoid heavy weights
-Don't give strain on your neck.concentrate on biceps
Tips
-If you keep your arms with palms facing backwards(turned 180 degrees) at the starting position and supinate your hand as you curl,it will involve brachialis(another muscle in your arm) along with biceps,providing even bigger arms.
http://www.youtube.com/watch?v=-yyQobXWDIo
http://www.youtube.com/watch?v=-yyQobXWDIo
3.Hammer Curls
In this exercise,the motion of your forearm resembles what you do with a hammer and hence the name. This exercise works on brachioradialis(your forearm muscle)and biceps.
HOW TO DO IT?
Stand with your legs shoulder width apart.keep your hands by the side of your body with palms facing your body.Keep your arm and elbows tucked to the side of your body and keep them so during the entire exercise.Now curl the dumbell,with palm facing your body,until your elbow is flexed at 90 degrees.Hold the position for a second and return to starting position.Do the same with the other hand.This is one rep
Take care:
-To keep your arms and elbows tucked to your body
Tips:
-For better results,curl both hands together(which is more tough)
4.Concentration Curls
This is an exercise targeting the peak area of the biceps.It isolates biceps and hence provides excellent results.
HOW TO DO IT?
Sit on the edge of a bench with your thighs well apart.Hold the dumbbell in one hand and keep your arm tucked to the inner side of your thigh with palms facing the opposite thigh.Now curl as you do a dumbbell curl.
Take care:
-To do the reps slowly.
5.Chin Ups
Although I mention it in the end,this age old exercise is still the undisputed king of biceps exercises..many may find it difficult to do..and i need not mention how to do it..
