7 Best biceps exercises

  

When you start working on building a muscular body, one of the key body parts is biceps. If you have developed arms, you are the star on the beach.

The 7 Best biceps exercises are:

1) Incline dumbbell curls.

Doing this exercise you will feel maximum tension of muscles. Start with lighter weight, and when you are sure you can handle more, add more weight.

2) Cable curls.

Doing cable curls you can target tissue muscle fibers due to the constant tension provided by the cable. To perform cable curls you can use different attachments such as a rope, a rotating cable or a straight bar.

3) Barbell biceps curls.

This is the basics of arms building. Barbell biceps curls will allow you to overload biceps with a heavy weight.

4) Reverse curls.

They are performed like barbell curls, but with the palms facing down. Keep the weight moderate and the reps in 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead.

5) Seated barbell curls.

Doing a regular barbell curl, you exhaust the muscle fibers and can’t perform the exercise using all your power, while performing seated curls you can train your arms to fatigue.

6) Hammer curls.

Grab a pair of dumbbells and hold them at your sides with palms facing inward toward your thighs. Curl the dumbbells together. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl.

7) Lying cable curls.

When you are lying down, the exercise becomes isolated. You don’t move your hips as you do performing standing cable curls. You don’t move all your body, just arms.

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