We all want to increase and widen the bicep size, whenever we see someone with a large bicep, we find it quite attractive. Do you know that the bicep is made up of two muscles, the short head and the long head, and what is the role of these two muscles in our bicep?
For bicep short heads we have to do different exercises and for bicep long heads we have to do some different exercises. There is very little exercise that develops both heads simultaneously, which is why we do not see the full bicep of every bodybuilder exercising in the gym.
In today’s article, we will try to know all the things related to the size of the bicep, which you may not know, the size of the bicep is the dream of every boy who goes to the gym regularly but due to some wrong exercise, He does not get full benefit. But now we will know what that secret is.
#1. Hammer Curls
In all gyms, you will often see that people with big biceps never forget to do this exercise, but you would never have thought about what it is in this exercise that sensible people never forget to do it, Hammer Curls There is a great exercise that helps us to develop our bicep.
If you want to make your bicep bigger and you want to do this work soon, then you have to adopt this exercise because it can prove to be a great exercise to increase your bicep, just do it twice a week, you will definitely get its benefits, and you will see it with your own eyes.
This is a great option for developing your biceps muscles, but it is also a good thing that this exercise targets both the short head and long head of your head, it is very easy to exercise and its benefits are very good Today, in this article we will see how this exercise is done.
- You can also do this exercise by sitting on a bench or table as you feel right, but you must keep in mind that while doing this exercise your waist should be straight.
- And you have to do this exercise with both hands simultaneously, and make sure that your hands should not stick to the body so that both of your biceps muscles get full pressure.
- While doing this exercise, the difference of your two legs should be equal to the difference of your shoulders, it will keep the posture of your body correct and you will be able to do it easily.
- While doing this exercise, you do not have to lock your shoulders, just one thing you have to take care of is that you do not have to move too much, slowly take the dumbbell up and bring it down.
- You will have to do 4 sets and 12 repetitions of this exercise. This will strain your internal muscles and your biceps will grow faster. You can also do this exercise with both hands.
#2. Dumbbells Bicep Curls
This exercise is done in all gyms, you may be wondering what is new in this, all of you will know how we do this exercise, but what technique you have to adopt to do this exercise, maybe maybe you It will not be known, so let’s know what is the right technique to do this exercise.
The first mistake that people make when applying Dumbbells Bicep Curls is to keep the body posture wrong, but often people forget that when we do any exercise, the most important thing is your body posture. If your posture is correct, then you can do any exercise properly.
If your body posture is not right, then you will not be able to do any exercise properly, it can also harm you, but the great thing is that if you do some exercise while doing your body posture wrong, then You will not get the right benefit of any exercise, so keep this in mind.
- While doing this exercise, keep in mind that your feet should be equal to the difference of your shoulders. And while doing this exercise, make sure that your shoulders are not locked.
- While doing this your body should be in a straight line. Your body should not bend, it is likely to get injury in your back, so take care of it and do it carefully.
- When you move the dumbbell up with your hands, all you have to do is bend the dumbbell slightly inward. This will give good tension to your bicep peak to it to grow quickly.
- You have to do this exercise with full attention, remember that while doing it you do not have to move much, if you do more body movement then your bicep will not be pressurized.
- For this exercise you will have to do 4 sets and 12 repetitions and if you take a little more weight then your muscles will start to grow quickly and you will start seeing results.
#3. Barbell Curl
The most important thing to do this exercise is that your body has the correct posture, if your posture is correct, you will get the full benefit of this exercise. If your body posture is correct, then you will not have trouble doing any exercise. You will be able to do any exercise correctly.
What technique you have to adopt in this exercise, we will see further that if you keep close grip of the barbell, then your long head bicep develops which we call bicep peak. And if you keep a wide grip of the barbell, it will develop your small head bicep.
But the important thing in this is that you have to exercise the small head as well as the long head. Then your overall bicep will be the development, while doing this exercise, try to lift a more weight which your muscles will start to grow from inside and you will be more likely to increase the bicep size.
- The most important thing to do this exercise is the correct posture of your body, through which you will not have any problem in doing this exercise and you will get full benefit of this exercise.
- While doing this exercise, keep the body straight and do not move much. If you move the body more while doing this exercise, it may affect your waist which should not be.
- While doing this exercise, you will have to take both the close grip and the wide grip, it will cover both your bicep long head and the bicep shorthand which your bicep will start to grow quickly.
- While doing this exercise you have to hold Barbell up side for three seconds. What will happen is that there will be better pressure on your biceps muscles, and your muscles will grow faster.
- While doing this exercise you have to keep your chest sub and keep the core tight and one thing to note is that you need to do 4 sets and 12 repetitions of this exercise.
#4. Bicep Concentration Curls
Perhaps this question may have come to your mind that this exercise is called bicep concentration curl, so the answer to your question here is that this exercise is done with full concentration, which puts all its pressure on our bicep peak. Hence it is called concentration curl.
The way to do this exercise is a bit difficult but we will make it easy. This exercise is mainly done for bicep peak, but this exercise targets both our bicep short head and long head so this exercise is very beneficial for our bicep. And no bodybuilder ever forgets to do this exercise.
Often people make small mistakes while doing bicep concentrations curls, which prevent their biceps from growing, but today through this article we will know all the mistakes and see what mistakes we make and how we should rectify those mistakes. So that we get the full benefit of this practice.
- The first mistake that people often make while doing this exercise is that their body posture, some people bend the waist while doing it, while some people raise the elbow of the hand high.
- Your elbow should stick to your thigh, and your hand should not be out much, your hand should be in the very center. Slowly move the dumbbell up and hold it slightly.
- Set your other hand on the same thigh, this will give you the right Pressure, but keep in mind one thing here that you do not have to resort to the other hand.
- You have to keep a little bit more difference between your two legs so that you can easily move the dumbbell up and down and you have no problem.
- Here also comes the same thing, you will have to do four steps and twelve repetitions of this exercise, so that your muscles begin to break from inside and grow quickly.
#5. Preacher Bicep Curl
Bicep preacher curl is a very powerful practice to increase the overall size of our bicep and make our bicep grow faster, but do you know one thing that bicep preacher curl directly targets our bicep peak, and the insides of our bicep Muscle targets parts, which is a very good thing.
We have made some suggestions for increasing the size of the bicep, which increases your Bicep peak quickly, and the top of those exercises comes from the name Bicep Preacher Curl. If you do this exercise properly then there is no doubt that you will not get the benefit of it,
Here we have tried to answer the questions that arise in your mind, we will see further what should be the right way to do this exercise and how can we get the more benefits from this exercise. And here is one main thing, I would like to tell you that we have made some tips here.
- In the photo, you will have seen how Preacher Bicep Curl is done, but you will get complete information about how to do it, the first thing in this exercise is your posture.
- While doing this exercise, keep your waist straight, this will give you the right grip, keep the core tight and keep the chest sub which you do most of the exercise.
- One important thing that I would like to tell you is that you can do this exercise with both barbell or dumbbell, but I would recommend you do it with dumbbell, it will give you the right tension.
- Ensure that there is no gap in your triceps while doing this exercise. Your entire triceps are stuck to the bench, doing so will create a strain on your muscles which is necessary.
- While sitting on the bench, your chest should be affixed to the bench and you will have to do 4 sets and 12 repetitions of this exercise. Which is necessary for your good bicep size.
#6. Alternating Incline Dumbbell Curl
According to Bodybuilding expert, this is very good bicep exercise that is the most beneficial in which there is least chance of injury and it is such a great exercise that we can target bicep the most in it, whether it is bicep short head or Bicep long head, this exercise that hits your bicep completely.
Now we will talk about how this exercise is done, but first thing comes to your posture, which is very important in this exercise, if your posture is right in this exercise, then you will get full benefit and this exercise will target your muscles. This exercise is completely dependent on your easy.
To do this exercise, you will need an inline bench and you need to keep the angle of the bent bench at 45 °. This is the best angle, which brings the right pressure to your muscles, you can hold it in 30 °, it depends on your arm length? You do not have to go above 30 ° and below 30 °.
- While doing this exercise, your hands should be behind, there should be some arch in your waist, your chest should be up and your neck should be up, it will bring perfect tension in your bicep muscle.
- While doing this exercise, you have to keep in mind that there is no movement of your shoulders in it and also there is less movement in your elbow. There may be a problem with your joint.
- If you want to take good advantage of this exercise, bring the dumbbell down in the same position in which you move the dumbbell up, and slow the movement of the dumbbell to the tension on the muscles.
- While doing this you can either move both hands simultaneously or move one by one, but the pressure should only come on the muscles of the bicep, you have to keep in mind that.
- While doing this, keep the position of your feet in one place, and for this exercise you will need to do 4 sets and 12 repetitions that are necessary to improve your muscles.
#7. Rope Hammer Curls
Now we will see some tips to increase the size of the bicep which is very important for our bicep and the name of that exercise is Rope Hummer Curl, in it we will see how we should do this exercise and how to do it. People often make many mistakes while doing this exercise, how can we rectify those mistakes.
When we talk about hummer curls, whatever type, whether you are applying with dumbbells or whether you are applying with rope, we have the advantage of applying this practice with rope. Tension remains, we have better pressure on our muscles. And it helps to increase the size of the muscles.
This exercise targets our two main muscle organs: Brachiordialis and Brachialis which are the main muscles of our biceps. Now we will see how to do this exercise and how our body should be posture while doing this exercise, so that we do not have any problem in doing this exercise.
- To do this exercise, you will need a machine, which you will easily find in any gym and also a rope that is special for any exercise. With the help of these two things, you can perform it correctly.
- Do not put it too far stand long while doing this, this will not put pressure on your bicep. You stay in the right position so that all the pressure would come on your bicep.
- Which you follow while doing most of the exercises, here also you have to follow the same trick, keep the core tight and do not keep the waist bent, keeping the chest sub.
- The difference between your two legs should be the same as the difference between your shoulders and keep in mind that your shoulders should not be locked.
- While doing this, do not let your elbows move too much backwards or forwards and keep them in the middle. It should have your neutral grip. For this exercise, we have to do 4 sets and 12 repetitions.
#8. Zottman Curl
Now we will look at an exercise which is the most super duper hit in the list of bodybuilders and as many bodybuilders do this exercise. It is an old school exercise. The practice is named after George Zottman. It is said that he made this exercise so popular that more and more bodybuilders started doing it.
In this exercise, our primary muscle train is the biceps Brachii and our secondary muscle is Brachialdialis. Zottman curl is such an exercise, if you perform it, then your muscle is more and more developed, because in this your elbow and forearm rotate frequently, You have to perform this exercise in the last of the bicep workouts.
Now we will see how this exercise is done and what is the right way to do it and the most important thing is that while doing this exercise your body posture does not matter much, only you have to focus on the hands in it. The role of hands is important in this.
For this exercise we have to do three steps, lift the dumbbell straight up and after going up, rotate the dumbbell and bring the dumbbell down again, you have to keep the weight of the dumbbell slightly lower.
While doing zottman curl exercise, the difference between your two legs should be the same between your two shoulders. Your chest should be sub and your core should be tight.
Carefully do zottman curl exercise a little, because in this exercise your whole hand has the chance of getting hurt, slowly move it up and rotate and bring it back and set again.
While doing zottman curl exercise, your feet should not be bent and do not move your arms elbow too far back or forward, keep it set in one place, keep the neck straight and not locked.
You will have to do four sets and twelve repetitions of this exercise. One thing to keep in mind is that you do not have to lift too much weight in it, take the same amount of weight that your hands can rotate .
I hope you like this technique and you will definitely benefit from it, if you really want to make your body a stronger body, then exercising for a few days will not work, you should keep doing it for a long time Will happen. You must have a stubborn mind that I have to do and I will do anything for that.
Friends, just think that if it was easy to build body then everyone would move around with six pack ABS. But it is not like that, friends, you can get a good body through hard work, if your will is strong then there is one more thing I would like to tell you here. If you want to have a good body then you must have a strong mind.
Through this article, I got a chance to talk to you, I am happy for it and I am also satisfied that I have given you a right article, which will definitely benefit you, if you like this and If you like more articles, then let me know in the comments, if you have any doubts related to this article, let me know, I will definitely reply to you.