Build bigger biceps with this workout

Everyone from every age group loves to flex their arms and it has become inherent to humans to show their bulging arms whenever they want to demonstrate their strength. Arms special biceps are the most noticeable muscle group of the human anatomy. Like any other muscle group biceps also need a proper workout to make them grow in shape and size. Following the bicep workout plan shown in this article, you can achieve your goal of building bigger biceps.

The key thing to keep in mind while doing this workout is the technique while performing your sets. You can choose to include this bicep workout once-a-week arms workout or three times a week full-body workout.

Disclaimer: See your doctor before starting any exercise or nutrition program from this website.

Bicep Workout Technique

  • Do a warmup of your arms by doing standing barbell curls without any weight.
  • Choose a weight that you can lift for no more than 10 repetitions(Failure). For every subsequent set increase your weight and decrease your repetitions by 20%. Keep in mind that you have to do every set to failure so choose the weight accordingly
  • Complete four sets of each workout shown below.
  • The amount taken to bring the dumbbell/barbell down should be twice the time taken to bring the dumbbell/barbell to the top position.
  • Rest for 20 seconds between each set.

1. Dumbbell Standing Curls

  • Hold dumbbells while standing and drop them to your sides. Keep your palms facing to the front.
  • Spread your legs at shoulder width and keep your knees slightly bent. Keep your shoulders back, chest up and your back straight.
  • In a smooth action curl both the dumbbells upwards towards your shoulder. While at the top position hold your dumbbells for a second and focus your mind on the point of stress on your biceps.
  • While maintaining your standing position bring the dumbbells back to the starting position.
  • Complete 4 sets increasing the weight on the dumbbells and doing the repetitions to failure.

2. Standing Barbell Curls

  • Hold the barbell while standing and keep your palms facing to the front.
  • Spread your legs at shoulder width and keep your knees slightly bent. Keep your shoulders back, chest up and your back straight.
  • In a smooth action curl the barbell upwards towards your shoulder. While at the top position hold your dumbbell for a second and focus your mind on the point of stress on your bicep.
  • While maintaining your standing position bring the dumbbell back to the starting position.
  • Complete 4 sets increasing the weight on the barbell and doing the repetitions to failure.

3. Incline Dumbbell Curls

  • Set the bench at an incline angle of 75 degrees. Hold dumbbells while sitting and drop them to your sides. Keep your palms facing to the front.
  • Spread your legs at shoulder width and keep your knees horizontal to the floor. Keep your shoulders and head back, chest up and your back straight.
  • In a smooth action curl the dumbbell alternatively upwards towards your shoulder. While at the top position hold your dumbbell for a second and focus your mind on the point of stress on your bicep.
  • While maintaining your standing position bring the dumbbell back to the starting position.
  • Complete 4 sets increasing the weight on the dumbbells and doing the repetitions to failure.

4. Hammer Curls

  • Hold dumbbells while standing and drop them to your sides. Keep your palms facing inwards to your sides.
  • Spread your legs at shoulder width and keep your knees slightly bent. Keep your shoulders back, chest up and your back straight.
  • In a smooth action curl both the dumbbell alternatively upwards towards your shoulder. While at the top position hold your dumbbell for a second and focus your mind on the point of stress on your biceps.
  • While maintaining your standing position bring the dumbbell back to the starting position.
  • Complete 4 sets increasing the weight on the dumbbells and doing the repetitions to failure.

5. Superset (15 repetitions): Alternate Dumbbell Standing Curls

  • Hold dumbbells while standing and drop them to your sides. Keep your palms facing inwards to your sides.
  • Spread your legs at shoulder width and keep your knees slightly bent. Keep your shoulders back, chest up and your back straight.
  • In a smooth action curl the dumbbells alternatively upwards towards your shoulder. While at the top position hold your dumbbells for a second and focus your mind on the point of stress on your biceps.
  • While maintaining your standing position bring the dumbbell back to the starting position.
  • Complete 4 sets increasing the weight on the dumbbells and doing the repetitions to failure.

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