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TOP 3 BASIC EXERCISE FOR BICEPS 2021

TOP 3 BASIC EXERCISE FOR BICEPS 2021

Hello, friends today we are going to perform TOP 3 BASIC EXERCISE FOR BICEPS 2021

  • I am very sure till the end of the post you will be knowing some good exercise for arms
  • BEING CONSISTENT IS THE KEY to a healthy life
  • So, keep performing your exercises regularly

Before starting your exercise as I usually say warm-up and stretching are as important as your exercises. Don’t miss your warm-up

  • You can start with 5 to 10 minutes of cardio then start your stretching and warm-up
  • So, as we are going to concentrate on our arm muscle group according to that we will be doing some warm-up
  • Take your right hand up and bend your hand backward till your elbow
  • Your palm should be facing your back
  • With the help of your left hand give a little bit of support to your right hand gently pushing it downwards
  • Hold this position for 5 seconds
  • Now do it on the other side with your left hand too
  • After stretching there are very few chances of getting injured
  • Once your muscles are warmed up, they are very less likely to tear
  • If you want your arms to look good whether you wear a t-shirt or shirt then you will have to put some efforts into it
  • Stand straight in a flying position and roll your both hand 
  • By doing this also your arms get warmed up
  • Now that you have done your warm-up, we can start our exercise
  • So, let’s start

TOP 3 BASIC EXERCISE FOR BICEPS 2021

1)DUMBBELL CURL:

The very first exercise we are going to perform for our biceps is dumbbell curl

  • We are going to do it with both the hands
  • Keep your knee elbow and arms nice and loose
  • Don’t keep it locked otherwise it can hurt your joints
  • Holding the dumbbells keep your hands in a normal position
  • That is sideways
  • Lift the dumbbells squeeze your biceps
  • Don’t move your elbow position much
  • While bringing it down control the weights
  • As you come down rotate your hands to the normal position sideways
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

I am sure you will enjoy performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021

2)BARBELL CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The second exercise which we will perform is the barbell curl

  • We are going to use the EZ bar
  • Make sure to check the distance between your arms before starting your exercise
  • It should be your shoulder width
  • Keep your core tight and chest lifted
  • Perform the full range of motion while lifting the bar
  • Again, you have to squeeze your biceps at the peak
  • After squeezing the biceps at the peak bring the bar down slowly
  • Let the bar touch your thighs
  • Now this is important because if you are lifting it back again in half the way
  • Then your biceps are not going to get that stretch 
  • By letting the bar touch your thighs 
  • Your biceps get a good stretch
  • Also, remember don’t move your upper body too much
  • Your full focus should be on your bicep’s muscles
  • While lifting the bar breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 8 TO 10

3)CONCENTRATION CURL:TOP 3 BASIC EXERCISE FOR BICEPS 2021

The third exercise which we are going to perform is concentration curl

  • Whenever you perform this exercise the leg on which you are going to perform should not be more outside or inside 
  • It should be 90 degrees
  • Sit on the bench start with the right arm and right leg
  • Keep your leg at 90 degrees
  • You can keep your left leg as per your comfort zone
  • Now hold the dumbbell and touch your triceps to your thigh
  • Remember not to touch your elbow
  • Lift the dumbbell while coming on the top you turn the arm to your thumb side 
  • Squeeze your biceps and bring the dumbbell down in a controlled way
  • Again, don’t lift it the halfway
  • Let your arm stretch
  • In this exercise, you have an advantage 
  • You can give support as your other hand is free
  • As you get a bit tried to give a little bit of support with your other hand 
  • But only while lifting it up
  • At the time you are bringing the weights down take off that support 
  • While lifting the dumbbells breathe out
  • While bringing it down breathe in
  • PERFORM THIS EXERCISE SETS 2 REP 10 TO 12

CONCLUSION:

By performing these TOP 3 BASIC EXERCISE FOR BICEPS 2021 your biceps are going to grow good 

  • Slowly and steadily, you can move to heavyweights
  • You will see the results after you are regularly hitting the gym
  • You are going to have a good size and shape
  • Hope you have enjoyed reading my post
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