Top Biceps workouts/exercises

Who likes the small arms and that loose sleeves when you wear shirts and T-shirts? No one. Big bicep is what all want from their beginning of fitness.

Biceps are one of the most visible muscles in your body and they make you look muscular if they are bigger. Now the thing is how we can make them bigger and how we can build them stronger and muscular.

Here we are going to talk about one of the best exercises for the biceps that will help you to build them muscular and stronger

But before going any further we have to know about the anatomy of biceps so that we can train them smartly and intentionally.

Bicep Muscle Anatomy

There are two heads in your biceps:

1. Short head

2. Long head

Now besides this, We have another muscle group which is known as Brachialis. This muscle group will help to grow your bicep peak and also to look them muscular and stronger.  

Brachialis Muscle

   

Now we know about the muscle anatomy of biceps, Lets see the workouts/exercises to build them.

Top 3 Biceps Workouts/Exercises.

1. Incline Dumbbell-curl:

One of the best exercise to build your bicep's long head is incline dumbbell curl. This is the best exercise as it allows you to fully extend and stretch your biceps which helps you to build muscles.

Incline Dumbbell-curl

Now to do this exercise, you have to sit on an incline bench. Extend your biceps fully and start curling with very controlled form. This workouts reduced the chances of cheating because you are lifting the dumbbell with your biceps only.

You have to exhale while lifting the dumbbells up and inhale while bringing it back.

2. Concentration Curl:

Concentration curls are one of the best isolation exercise to hit your short head of biceps and build muscles. Its also reduce the chances of cheating because you are lifting the dumbbell with your biceps only. In this workout you will have great mind and muscle connection.

Concentration Curl

To do this exercise, sit on a bench and lift the dumbbell. Put your elbow in touch of your leg for stability. Now lift your dumbbell up side and on top slightly twist your wrist towards thumb. Now bring it back slowly and in controlled manner.

3. Hammer Curl:

One of the most important muscle that will helps you to make biceps stronger, bigger and macular is brachialis. To hit this muscle, hammer curl is one of the best workout.

Hammer Curl

 

To do this exercise, Pick your dumbbells, stand straight and start curling with a neutral grip. Pull the dumbbells up slowly and bring them down in a very controlled manner 

Don't swing while lifting the dumbbells or don't use momentum. Curl with a proper form and in controlled manner