Bicepts Day

The Best Bicepts Workout Plan At The Gym?

The primary function of the biceps day is to flex the elbow joint, bringing the forearm closer to the upper arm in movements like bicep curls and chin-ups.

Biceps Curl
Arguably the most common exercise, biceps curls target your shoulders, biceps, and forearms simultaneously. For this exercise, you must face forward with your palms facing forward, stand straight, place your feet shoulder-width apart, and hold a dumbbell in each hand. Curl the weights gradually in the direction of your shoulders while maintaining the position of your upper arms and elbows close to your body. You must maintain a straight wrist and a firm grip. Continue performing the exercise until you achieve the required number of sets and repetitions.

High Cable Curl
The high cable curl is an exercise that helps build muscle and increases the size and strength of your arms. The biceps muscles are worked. You need to face the cable machine, turn the cable pulley to its highest position. Attach a handle to the cable with a straight bar or rope, and then grasp the bar or handle with an underhand grip to complete this exercise. Next, keep your upper arms still and your elbows close to your body as you curl the bar or handle toward your shoulders. When executing the curl with the high cable, it’s
Maintaining a straight back is essential to preventing injuries and using incorrect form.

Chin-Up
Chin-ups are a great way to strengthen your biceps. You’ll notice a pattern here? It will help you build bigger and stronger shoulders, backs, and biceps. Spend five to ten minutes doing light cardio or dynamic stretching to warm up your muscles. After that, perform three sets of as many repetitions as possible without compromising form. If you find that your form isn’t working as it should or if you can’t complete a chin-up, you can also use a resistance band.

Hammer Curl
Hammer curls target the muscles in the forearms and biceps. You must stand with your toes shoulder-width apart and your hands facing each other while holding a dumbbell in each hand. Curl the weights slowly in the direction of your shoulders while keeping your elbows close to your body and your upper arms extended. A kettlebell or barbell are two examples of the various pieces of equipment that can be used to perform hammer curls. For the greatest results, the appropriate form is necessary. So start with weights that you can lift without experiencing any pain and complete the desired number of repetitions.

Inclined dumbbell Curl
Dumbbell curls with an incline target your muscles slightly differently than standard bicep curls. Because, the incline position puts more emphasis on your biceps. To complete this exercise, hold a dumbbell in each hand while sitting on an inclined bench that has been tilted to a 45-degree angle. Now, curl the weights gradually in the direction of your shoulders while keeping your arms at your sides and your palms facing ahead. Breathe in as you lift the weights, hold your breath for a little while at the end of the exercise. Then, slowly lower the weights back to the starting position.

Zottman Curl
A Zottman curl works the brachial, brachialis, and brachioradialis, the three muscles that make up the biceps. Using an underhand grip on a dumbbell in each hand, you must begin this exercise. Which, Is similar to a bicep curl, and then gradually curl the weights toward your shoulders. Turn your wrists so that your palms are now facing down when the weights are shoulder-height. To finish the rep, lower your arms now.

EZ Bar Curl
An EZ bar is used in the EZ bar curl, a variation on the bicep curl. For those who are not familiar with the term, an EZ bar is a barbell with angled grips. That, make it less demanding on the wrists than a straight barbell. This is another fairly easy biceps exercise, just like the others on our list. Step one is to stand with your feet shoulder-width apart. Place your hands facing up as you grasp the EZ bar now. Breathe out as you lift the bar and gradually bring it up to your shoulders. After a brief break at the peak of the movement, lower the bar back to the starting position to complete the exercise.

 

Blog By: Dreamblogs

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