Best top 5 exercises for huge biceps :- VICKY HEALTHCARE JHANSI

Best top 5 biceps exercises  :-

1. Barbell Curl:-

                   

This is one of the best biceps exercises on the world. Unlike other workouts, it does not require you to focus on one arm at a time. Hold a barbell with an underhand grip about the width of your shoulder and keep your arms extended. Tighten your abs, puff your chest out and hold your head straight before you begin. Curl the bar from your hip area to ward your upper chest, simultaneously contracting your biceps. Remember - keep your elbows stable by your sides throughout. Pause and squeeze your biceps at the top while slowly returning the weight along the same path. You could also replace your straight bar for an EZ-bar for this exercise.

2. Close-Grip Chin-Up Curl :-

This exercise targets the back muscles and is therefore perhaps one of the most controversial ones on the list of biceps exercises. Grasp a fixed bar overhead with a firm underhand grip. Hang on to the bar, arms fully extended, palms facing you in a shoulder-width and ankles crossed at the back. Ensure your back and biceps are strong enough to pull your chin up over the bar, bending your elbows as you hoist your bodyweight. Hold for a moment before you return to the original position.

3. Incline Dumbbell Curl:-

This workout is a hardcore free-weight movement that stretches the biceps and activates stretch shortening cycle (SSC). It basically leads to a more powerful concentric contraction of the biceps via stored elastic energy. Sit back squarely against the pad of a 45-degree inclined bench with your feet flat on the floor. Hang your arms straight down by your sides, palms facing upward. Ensure your shoulders are set back and upper arms perpendicular to the floor. Slowly curl the weights toward your shoulder (either one arm at a time or both simultaneously). Squeeze your biceps hard at the top before you return to the starting position.

4. Standing Dumbbell Curl:-

Also known as the classic curl, to perform this weightlifting technique you require a pair of dumbbells that are most suitable for your body type. Hold the dumbbells at arm's length next to your sides. Turn your arms, palms facing forward. Now, without moving your upper arm bend your elbows curling the dumbbells towards your shoulder as much as possible. Take a brief pause and lower the weight back to its original position. Completely straighten your arms when you return to the first position.

5. EZ-Bar Preacher Curl:-

Sit at a preacher bench, and adjust the bench height so your armpits touch the top of the bench. Grasp an EZ-curl bar overhand at shoulder-width. Curl it up, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down, flexing your triceps as you do it (as if you were performing a cable pushdown).