Bicep is a muscle present in the front side of the upper arm. Bicep is composed of two heads.
The Long head that lies on the outer part of bicep. And, the Short head that lies more on the inner part or bicep.
Brachial is another important muscle.
It lies beneath the bicep and facilitates flexing.
All of the bicep workouts are very effective if done properly.
Some of the things you should take care of, while doing any bicep workouts are given below.
ENOUGH EATING.
It is very essential to have a body that is adaptive of biceps. You cannot wish for bulky biceps with a skinny body.
Eat more and work on entire body and not just biceps.
HAVE PROPER REST
You need to give rest to the body part you want to build.
After you workout the muscles lose strength, and get stronger while healing.
This process is called super-compensation.
VARY MOVEMENTS AND VOLUME.
Isolated bicep workouts are very effective. But, you will not see results until you work on the surrounding muscles as well.
Therefore, it is necessary to work on your triceps, forearms, shoulders, back and chest.
Also, do not stick on to the same weight or same number of repeats. Keep on adding as soon as you get habitual of the current volume.
GRIP HARDER.
When you make a strong grip, it helps you handle heavier weights.
Also, it helps build more muscles, that are thick and strong.
DO NOT FORGET LEGS.
When you train your legs there is a boost of testosterone and growth hormone in your blood.
So, by training your arms after training your legs, you will get better results.
Also, deadlift is an amazing exercise.
You can always go for bicep workouts after this.
Keeping these important things in mind, lets look on to some very effective bicep workouts.
There are a large number of bicep workouts with endless variations.
Here is the list of some of the most prominent bicep workouts.
SOME OF THE BICEP WORKOUTS YOU SHOULD KNOW.
BARBELL CURLS (Standing).
Barbell curls facilitate the working on both arms simultaneously and evenly.
It targets the biceps brachia muscle.
How to do it?
- Hold a barbell with an underhand grip, with the hands placed about at the hip width.
- Start holding the barbell at hip height and squeeze your core.
- Contract your biceps to curl the bar up to shoulder height.
- Squeeze your biceps at the top of the movement and then slowly lower the weight back to the starting position.
Tips-
- Keep your feet strongly planted and avoid using your butt to lift the weight.
- You can emphasise the inner portion of the bicep by taking a wider grip.
- You can target the outer portion of the bicep by taking a narrower grip.
CONCENTRATION CURLS.
As the name suggests, this is one of the isolated bicep workouts.
It stimulates the muscle fibres on the top of the biceps.
How to do it?
- Get yourself a dumbbell and bench.
- Sit on the bench, spreading your legs.
- Rest your arm holding the dumbbell on the same side leg.
- Keep your upper body upright by placing the other hand on your thigh.
- Curl the weight up while squeezing the bicep.
- Pause at the top and then get back to the original position.
Variation- STANDING DUMBBELL CURL.
How to do it?
- Hang a dumbbell at your arm length next to your sides.
- Turn your arms so your palms face forward.
- Without moving your upper arms, bend your elbows and curl the dumbbells close to your shoulders.
- Stay there for a while(2-3seconds.), then slowly lower the weight back to the initial position.
- Completely straighten your arm each time you return to initial position.
Tip-
- The variation of the workout can be done while standing. But, do not try this if you have lower back issues.
HAMMER CURL.
This small difference in the way you hold the dumbbell helps transfer the target muscles. The focus shifts from the biceps brachii to your brachial . (a muscle that can make your arms look thicker and better.)
How to do it?
- Hang a dumbbell at your arm length next to your sides.
- Your palms should be facing your thighs.
- Bend your elbows and curl the dumbbells close to your shoulders without moving your upper arms.
- Stay at that position for a while, then slowly lower the weight back to the initial position.
- Completely straighten your arms, each time you get back to the initial position.
INCLINE DUMBBELL CURL.
This puts an extra challenge on the long head of your biceps brachii.
How to do it?
- Grab a pair of dumbbells and lie with your back against a bench.
- The bench should be set to a 45-degree incline.
- Bend the elbows and curl the dumbbells close to your shoulders, without moving your upper arms.
- Stay at that position for a while, then slowly lower the weight back to the initial position.
- Completely straighten your arms, each time you get back to the initial position.
DECLINE DUMBBELL CURL.
You don’t have to maintain much tension in your legs and core muscles, so, this workout actually isolates your bicep.
How to do it?
- With a pair of dumbbells and lie with your chest against a bench.
- The bench should be set to a 45-degree incline angle.
- Bend your elbows and curl the dumbbells close to your shoulders without moving your upper arms.
- Stay at that position for a while, then slowly lower the weight back to the initial position.
- Completely straighten your arms, each time you get back to the initial position.
CHINUPS
Chin-ups train your biceps without isolating them.
Chin ups help build a remarkable upper body strength.
As you use your biceps along with other arm, shoulder and back muscles to lift your entire body.
How to do it?
- Hang at arm’s length upon a chin-up bar with a underhand shoulder width grip.
- Squeeze your shoulder blades down and bend your elbows.
- Pull the top of your chest to the bar.
- Stay at that position for a while, then slowly lower the weight back to the initial position.
- Completely straighten your arms, each time you get back to the initial position.
These were some of the bicep workouts
you should know.
These don’t only build a hood looking bicep but also boosts strength.
Keep all the things discussed in the initial part and start working on your biceps accordingly.
You can not just fo bicep workouts all week and expect results.
There should be a proper routine accompanied with tricep and leg workouts.
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