Biceps Workout

10 Best Biceps Workout For Strong Biceps | Ultimate Biceps Guide

Ultimate Biceps Workout For Bigger Biceps Muscle!

Hey! Are you a person? who look around the gym and see bodybuilder with big biceps and wounder to have biceps like that, So here in this article, we have listed 10 best biceps workout which helps you to build strong biceps.

Are you excited? (Don’t know about you, but I am )

10 Best Biceps Workout & Ultimate Biceps Guide

1. MUSCLES WORKED: Pecs, Triceps, Delts,

Traps, Lats, Core

Sets: 2-4

Reps: 1-6 (work up to 6)

Rest: 60-90 secs

Note: Your strength will dictate whether you’ll try this biceps workout while taking the support of the wall, a bench or from the floor. The toughest of the three options is from the ground.

Technique

  • Begin with the usual press-up position along with your feet during a wide stance.
  • Turn one hand in order that your finger is now at approximately 45 degrees and put your other hand behind your back.
  • With control, slowly lower yourself until your chest touches the small portion of your hand and your hips stay just off the floor.
  • Pause briefly, then drive yourself to starting position of your workout too – position.

You can now either keep rapping on a similar biceps or alternate biceps, it's totally up to you on your current strength. Ideally, do all of your reps on one arm, then switch sides and smash out the reps on to your next arm, all without putting your knees down.

Warm-up

It’s Very important do do proper warm-up before you start your workout

Sets & repetitions

Your sets & repetition of your workout should be well focus and calculative

Cooldown

Hold each stretch for 20-30 seconds. You can increase according to you strength 

variations

Elastic Resistance Bands

variations

Yoga Resistance Rubber Bands

2. KETTLEBELL NEUTRAL CURL TO OVERHEAD PRESS

NEUTRAL CURL TO OVERHEAD PRESS

MUSCLES WORKED: Biceps,


Triceps, Delts, Traps, Forearms,

Pecs, Core

Sets: 3-4

Reps: 6-8

Rest: 60-90 secs

 

Technique

  • Grab a kettlebell by the handles or ‘horns’ in each hand, and stand tall with the weights at your side.
  • Squeezing the horns as hard as you can throughout, curl the weights up to shoulder height so that the kettle bells are now upside down.
  • Press the weights up over your head air, pause and slowly return to the beginning position.

3. 30-DEGREE DUMBBELL NEUTRAL TRICEP EXTENSION

DUMBBELL NEUTRAL TRICEP EXTENSION

MUSCLES WORKED: Triceps, Delts, Traps,


Forearms, Pecs

Sets: 3-4

Reps: 6-8

Rest: 60-90 secs

Technique

  • Set the bench to a slight incline and lie on your back with the dumbbells at your shoulders – palms facing each other.
  • Press the weights up in the air to the start position.
  • Keeping your upper arm still, bend at the elbow until your biceps are fully bent.
  • Keeping the tension in your tricep, briefly pause and then explosively return to the start position, flexing your tricep as much as possible.
  • Keeping the tension, immediately go into the next rep.

4. STANDING SUPINE CURL TO PRONATE CURL

SUPINE CURL TO PRONATE CURL

MUSCLES WORKED: Biceps, Forearms, Traps


Sets: 3-4

Reps: 8-12

Rest: 60-90 secs

Technique

  • Standing with a dumbbell in each hand (palms facing up) and your elbows slightly flexed, curl the weights up.
  • Squeeze at the top and then turn your hands over so your palms are now facing the floor.
  • Slowly lower the weights with control, turn your hands over again at the bottom of the move and go into the next rep.

5. DUMBBELL CROSS-BODY Triceps EXTENSION

DUMBBELL CROSSBODY TRICEPs EXTENSION

MUSCLES WORKED: Triceps, Delts, Traps,


Forearms, Pecs

Sets: 3-4

Reps: 6-8

Rest: 60-90 secs

Technique

  • Lying on a flat bench, hold a dumbbell in one hand and press the weight up to the start position, with your palm facing down towards your knees.
  • Keeping your shoulders tucked under and your upper arms still (with your palm still facing your knees), slowly bend at the elbow so that the weight comes down and lightly touches your opposite pec.
  • Pause, then squeeze your tricep while straightening out your biceps to the start position. Then go again

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6. SUPINE DUMBBELL INCLINE BICEP CURL

SUPINE DUMBBELL INCLINE BICEP CURL

MUSCLES WORKED: Biceps, Forearms, Lats


Sets: 3-4

Reps: 8-12

Rest: 60-90 secs

Technique

  • With the bench set at 45 degrees, lie on your back with a dumbbell in each hand (palms up) and your elbows slightly bent.
  • Keeping your chest up and your shoulders retracted, begin to curl the weights up towards your shoulders.
  • Squeeze your biceps and then slowly return to the start position.

7. DIAMOND PRESS-UP

DIAMOND PRESS-UP

MUSCLES WORKED: Triceps,


Pecs, Traps, Delts, Core

Sets: 2-5

Reps: 10

Technique

  • Rest: Superset (straight into 7B) In the press-up position, bring your hands together, with your index fingers and thumbs forming a diamond shape underneath your chest.
  • Slowly lower yourself down until your chest touches the backs of your hands.
  • Slowly press back up to the start position and repeat.

8. DUMBBELL REVERSE-GRIP TRICEP EXTENSION

DUMBBELL REVERSE-GRIP TRICEP EXTENSION

MUSCLES WORKED: Triceps, Forearms,


Traps, Pecs, Delts

Sets: 2-5

Reps: 20

Rest: 60 secs

Technique

  • Lie on a flat bench with a dumbbell in your every hand.
  • Press the weights up to the start the position with your palms facing up.
  • While keeping your upper biceps fixed, bend your elbows and slowly lower the weights towards your ears, then explosively return to the start position.
  • Without pausing at the top, go straight into the next rep.

9. CROSS-BODY HAMMER CURL

CROSS-BODY HAMMER CURL

MUSCLES WORKED: Biceps, Forearms, Delts,


Traps, Core

Sets: 2-5

Reps: 10

Rest: Superset (straight into)

 

Technique

  • Standing with elbows slightly bent and a dumbbell in each hand at your sides, curl one arm up and across your body (palms facing your body).
  • Squeeze your bicep, then slowly return the weight and immediately switch sides

10. SPIDER CURLS

SPIDER CURLS

MUSCLES WORKED: Biceps, Forearms, Delts, Traps


Sets: 2-5

Reps: 20

Rest: 60 secs

 

Technique

  • Lie face down on an incline bench with a dumbbell in your both hand and your elbows slightly bent (palms up).
  • Keeping your upper arms still, curl the weights up towards your shoulders.
  • Try to Squeeze your entire biceps muscle at the top and then slowly lower the weights along with your muscle to the start position.
  • Without pausing at the bottom and then immediately go to your next biceps rep.

Go Pro!

While performing any of these biceps workouts keep one thing in mind that you have to do every single biceps workout as slow as you can to increase the intensive level of your workout.

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This Post Has One Comment

  1. Rahul

    Great blog dh fitness.

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