How to get bigger biceps with just 8 best exercise?
How to get bigger biceps with just 8 best exercise?
Building a bigger biceps is at top priority of many mens in their gym wish list. But it's not that easy task. Building bigger biceps needs more patience, more hardwork and most importantly that smart work. Lifting only weights will not results to get bigger biceps we have to plan our gym chart i.e. how much you have to lift, how much reps you have to do, how many sets you have to do and most importantly i.e. your diet plan. Without diet plan you can't get bigger biceps.
So let's start to build the bigger biceps.
There are so many exercises to build bigger biceps but here are the top 8 exercises which definetly helps to build bigger biceps.
1. Bicep curl:
This is the very best and common exercise to increase the size of your bicep. This will targets mainly to your biceps, wrist and forearms.
2. Preacher curls:
The Preacher curls is mainly targets to your lower bicep i.e. called as brachialis muscle. The brachialis aids the flexion of the elbow. It can be done with the help of the dumble or with the help of the barbell or may be with EZ barbell.
3. Alternate dumble curls:
This exercise is one of the most well known
To get the bigger biceps. This exercise is suitable for both beginner and for professional. This exercise mainly engages your brachialis, brachioradalis along with the biceps.
4. EZ-barbell curls:
As the structure of the ez bar it's provide more efficiency to get bigger biceps. It is more effective than the simple barbell curls.
5. Hammer curls:
Hammer curls is one of the best exercise to get bigger biceps. This exercise will targets mainly to your biceps it is also targets the main muscles of forearms.
6.smith machine drag curls:
This is one of the great exercise to improve your bicep size. But yet it's rarely used exercise. Because it does not allow the variations of the weights. It targets to your brachialis i.e. called as the long head of the bicep.
7. Incline dumbbell curls:
This exercise mainly targets to your brachialis and brachioradalis along with the biceps. This will also targets to your forearms muscles.
8. Incline hammer curls:
This exercise will mainly targets to your brachialis and brachioradalis. This will helps to stabilize the movement of your arms. It also engages your flexor muscles and therefore helps to improve your grip.
Can u tell me the difference between bisep curl and alternate dumbbell curls??
ReplyDeleteBicep curls is basically done with both hands at a time. It targets mainly to your long head.
DeleteWhere as the alternate dumbbell curls targets only one hand at a time.
Accha and where do alternate dumbbell curls target?
ReplyDelete