WORLD’S BEST BICEPS WORKOUT || INDIAN FITNESS ||

BICEP’S in most beautiful muscle part of our body. That’s why when you
train bicep focus in full muscle and you training is heard too harder.
The biceps works across three joints. The most important of these
functions is to supinate the forearm and flex the elbow. Besides, the long
head of biceps prevents the upward displacement of the head of the
humerus.The biceps muscles run from the front of the shoulders to the
elbow. They are made up of two different parts: a long head and a short
head. Both are activated during bicep exercises, but respond differently to
various movements.Because the bicep muscles are proportionately small,
at least in relation to your chest and back, you should always use a lighter
weight that allows you to flex and release with isolation (meaning that no
other muscle is involved). Let’s start with World’s best bicep’s workout’s.
1. WARM UP
2. DUMBBELL CURL
3. BARBELL CURL
4. HAMMER CURL
5. MACHINE BAR CURL
6. ROPE HAMMER
7. PREACHER CURL
8. BICEP CONCENTRATION CURL
9. SIDE STANDING BICEP CURL

1. WARM UP
A good warm-up before a workout dilates your blood vessels,
ensuring that your muscles are well supplied with oxygen. It also
raises your muscles' temperature for optimal flexibility and
efficiency. By slowly raising your heart rate, the warm-up also
helps minimise stress on your heart. Most important prevent injure
and muscle teariness.

2. DUMBBELL CURL
The dumbbell biceps curl is a single-joint exercise for building
bigger and stronger biceps. Popular among gym goers of all
experience levels, this move can be done seated or standing.
Permits wrist supination, unlike the barbell version. Allows you to
target the biceps, More time efficient than the alternating
dumbbell curl, Simple way to build biceps size and strength.
It is generally performed for moderate to high reps, such as 10-12
reps.

3.BARBELL CURL
The barbell curl is an arm exercise that is also one of the most
recognisable movements in all of bodybuilding and fitness. It
helps build sleeve-popping biceps and allows heavier loading
than many other curl variations. Adds strength and size to
biceps,Also helps with forearm and grip strength,Allows for an
intense peak contraction at the midpoint,Allows for heavier
loading than other curl variations.
10-12 reps

4.HAMMER CURL
This curl is performed simultaneously with dumbbells but without
wrist supination. Throughout each rep, the wrists remain neutral,
like a carpenter hammering a nail.Works not only the biceps but
the brachia's and brachioradialis, Less stress on the wrists
compared with supinating curl, Lift more weight without having to
supinate
10-12 reps

5.MACHINE BAR CURL
In the quest for bigger, stronger arms, most consider biceps curls
to be king. So it’s annoying when you go to do dumbbell curls and
find that someone else is using the weights you need.But don’t
freak out — you can still work those biceps with cable curls.
Variety is a good thing! Cables even offer some benefits that
dumbbells don’t.
10-12reps

6.ROPE HAMMER
Flex your arms and bend your elbows powerfully, keeping them
stationary at your sides as you do so. Bring your hands all the
way up to your shoulders (as close as you can without shifting
your elbows forward) and pause for a second at the top. Lower
the rope following the same path used for the upward movement.
Stop lowering just short of fully extending your arms to keep
constant tension on the muscles. Go right into the next repetition
10-12 reps

7.PREACHER CURL
The EZ-bar preacher curl is a classic exercise for building bigger
biceps. This move is all about isolation. With the back of the
upper arms against the pad, it’s next to impossible to cheat. Go
light, get a great pump, and build that peak. Great exercise to
isolate the biceps, Less strain on wrists and elbows than a
straight bar, Eliminates momentum for a stricter movement.
10-12 reps

8.BICEP CONCENTRATION CURL
he concentration curl is a classic exercise for building the biceps
one arm at a time. It can be performed bent over or kneeling, but
is more often performed seated on a bench. It's great for
emphasizing the biceps peak and is often used to finish a biceps
workout
10-12 reps
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