Top 3 Biceps Exercises

Is there Anyone who does not like to pump their biceps up , and expose them to catch eyes ? If yes, who are they?

Anyways, Biceps are one of those muscles which can be exposed easily. Also, Biceps are what she likes more than abs! Lets see the best workout for getting bicep guns up!


My first pick is : HAMMER CURL

Hammer curl is personally my fav exercise to build size of biceps. Remember that hammer curls build size of biceps not the ball of biceps. Hammer curl adds strength and definition to your long muscle brachioradialis. 

Image shows the hammer curl primary position and Final position. Grab a pair of dumbbells and let them take to position shown in fig 1.  Without moving elbows,take the dumbbells near to shoulders as much as you can. Have proper muscle , mind connection and take weight you can lift with proper form.


2. Lying incline barbell curl

Now Lets go to barbell. Generally we do EZ-barbell on preacher or in standing position but ever tried that on incline seat? If not, What is your reason of not trying?

Take the incline bench and take the position shown up the side. Make sure barbell has to be balanced and stretch that near the shoulder as much as you can.Repeat the procedure for 12-15 times depending upon your ability.


3.  21.

21 - This will fire your arms. As the name suggest this workout combines with 21 reps. of diff exercises without taking a break. Image shown below clears the concept.

First step is to move the dumbbells that makes angle of 90 with elbows. Then after, take the dumbbell to upside area only  and Full range part comes into picture after that as shown in fig. Do 7 reps of each parts that combines to 21. Hence this is called 21. This will make your ball look on fire.

So this were the top pick of biceps workout by me. Do this regularly and feel the difference. Remember that bicep contains two parts of muscles, both of should be trained equally to grow the proper biceps. 

Be a smart trainer and keep visiting this area for more posts. Till then ,

Stay Fit , Stay Healthy!