Bigger biceps is the dream of any gym guy. For that, we need to make more efforts like doing specific muscle hit exercises or having a high protein diet. Both of these have their benefits. Rather than wasting time on unnecessary things, people should give some time to themselves to get good physic. So, we are providing you with some special exercise which only targets biceps. And after this, you will be able to see the rapid growth in your biceps muscle.
So the list includes:
- Close grip chin-ups
For this exercise, all you need is a bar or chin-up bar. Grab the bar and keep your hands up to 6 to 8 inches apart. After that, try to pull yourself up with full power, keeping legs crossed with each other. In this exercise, your chin should reach above or closer to the bar. And then come back slowly. Repeat this exercise two days a week up to 3 sets of 10 reps each. You can slowly feel the pain in your biceps and this defines you are hitting the right muscle.
- Hammer curls
One of the best exercises, well known by the name of Arnold Curls. The way of doing this exercise is simple, take a dumbbell which you can lift easily. Please don’t lift a heavy dumbbell because it can disturb your posture and it is not good for you. Hold them in a vertical position and then lift. Keep your back straight and chest out, inhale when you lift them, and exhale when you drop. The vital thing is that increase weight in each set.
- Barbell curls
This is the same exercise as the hammer curls. But here you need to do it with a barbell. In this, you need to hold the barbell in your hand just away from your hips. Keep your chest out and tighten the core, now lift the barbell in inhaling and exhaling way. Also, keep the back straight and shoulders tight. You need to do this because other muscles take over and it will affect your biceps exercise.
- Incline bench curl
For this exercise, you need to lay down on the bench. The position of the bench should be in the inclined condition i.e. at a certain angle. Now, keep your shoulders locked and the only motion is done by your arms. After that lift the dumbbells slowly and one by one. Hit the biceps at a higher rate and the maximum result you will be able to see.
- Standing cable curl
All you need to do is go to the cable machine in your gym. Set the weights and remember at the starting keep the weight low, because of the first set is the warm-up set. Next, you need to do is stand a little closer to the cable machine, hold the cable bar. Keep back straight, chest out, core strength. And now lift the cable bar. It is the beginner exercise for the biceps.