Looking for some best biceps workout to build big biceps?. If yes, Then you’re at the right place, keep reading this article will explain it all.
Howdy, Fitness lovers! It’s biswajit here from howto-fitness.com. And today I’m super excited to share with you the best biceps workouts, that’ll add serious mass to your biceps.
Here I’ve customized a complete biceps workout plan that completely is science based and can be followed by anyone . Experts recommend training biceps 1 day a weak, since It’s a small muscle part. But first thing first lets get info about the anatomy of biceps.
Anatomy of Biceps
Now the name biceps literally means two heads. For better understanding have a look at the above image and think of it as yourself, Then the green region will be your short head and the region colored in red will be your long head. Therefore It’s pretty important to choose the correct biceps workout for better and faster results.
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1) Barbell curls
If there is a ranking available for the top 5 compound exercises, Barbell curls probably is the best of ’em. And also If you are looking to add size to your biceps along with shape, this will be your go to exercise.
But make sure to do it with the correct techniques. And also keep in mind the importance of mind muscle connection. Do this workout at least for 2-3 sets each of 8-10 reps.
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2) Preature curls
Now this workout offers a ton of variety. This workout can be performed using a EX bar,Dumbbell and also bicep curls machine. But the best one is considered to be the one shown in the above video, i.e with the use of a preature bench. One can also try doing it using a EZ bar.
this workout uses biceps your biceps as primary and forearms as your supportive muscle. Try to avoid the use of shoulder in this exercise. This workout is highly effective to work on the lower part of biceps.
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3) Concentration Curls
Concentration curls are probably the simplest biceps workout to perform. This workout will use biceps as your primary and forearms as your secondary muscles. In addition, to that it also helps in achieving symmetry (for e.g is you have muscle imbalance). You can do 3-5 sets the workout each set of 12-15 reps.
4) Zottman curls
Zottman curls is very school biceps workout that beats the hell out of the biceps. I guess the workout was developed in the late 60’s by someone with sure-name Zottman. This workout targets both our biceps as well as our forearms simultaneously.
The workout is also helpful in building great forearm strength. This can also be used as a great warm up exercise for biceps to get the blood flow going in biceps muscles, and resulting in great pump which lasts for quite a while.
5) Plate Curls
You might be thinking why plate curls?. why not anything else?. Let me tell you why this workout makes our top 5 list. Plate curls are one of the rarest workouts that works on your overall arms, and makes them stronger. A big arm without strength is like a man without a d**k.
Doing this workout will also increase your bench pressing or any sort of pressing strength, since It’s a great workout for increasing grip as well as wrist strength. Do 2-3 sets of the exercise each set of 20-25 reps.
Conclusion (Biceps workout)
- Pic either barbell curls or zottman curls and do 3-4 sets of the exercise each set consisting of 8-10 repetitions.
- Do 3-5 sets of Preature curls each set consisting of 10-12 reps.
- Do 3-5 sets of Concentration curls each set consisting of 10-12 reps.
- And finally flavor your biceps workout with 2-3 sets of plate curls each set should consist of 20-25 reps.
So, this concludes our biceps workout.
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