Top 5 Bicep Workouts You Need to Know!

1. Top 5 Bicep Workouts You Need to Know!

2. Top Bicep workouts!

3. Introduction Muscular arms make one look fit and reminds everyone around that you’re not a person to mess with. It’s the most noticed muscle group of the body and helps show that you’re on top of the workout game. However, while you work on building those biceps, you also need to work on your triceps. If you’re working on building muscular biceps, heavy weights work well. But there are lighter weights too that are equally effective if worked with higher reps. So, if you’re wanting to get those muscular arms, here are the top 5 bicep workouts you need to know.

4. Barbell curl • The Barbell Curl is one of the best bicep workouts, and unlike other workouts, it doesn’t need you to focus on one arm at a time. • You can hold the barbell with an underhand grip, at about the width of your shoulder, keeping your arms extended. • Tighten your abs, puff up your chest. hold your head straight and keep your elbows stable. • Curl the bar from the hip area towards your upper chest, simultaneously contracting your biceps. • Pause and squeeze your biceps at the top, slowly returning the weight along the path.

5. Close-grip chin-up curl • This exercise mainly targets the back muscles and is therefore, one of the most controversial bicep workouts. • Begin by grasping a fixed overhead bar with a firm underhand grip. • Hang one the bar with your arms fully extended, palms facing the shoulder and ankles crossed at the back. • Ensure that your biceps and back are strong enough to pull your chin over the bar, bending your elbows slowly as you hoist your bodyweight. • Hold for a moment before you return to your starting position.

6. Decline dumbbell curl • The decline dumbbell curl is one of the best bicep workouts and involves lying your chest down on a bench that isolates the biceps as the tension in the legs and core muscles is reduced in this position. • You can use various grips that can help narrow down different parts of your biceps. • Ensure you’re lying on a bench which is inclined to a 45-degree angle, facing the ground. • Hold the dumbbells and bend the elbows without moving your upper arms, curling the dumbbells close to your shoulders. • Pause and slowly lower the weight back to the start position. • Do not forget to completely straighten your arms each time you return to the start position.

7. Hammer curl • The hammer curl is the standing dumbbell curl that’s flipped on its side and is one of the best bicep exercises. • Begin by simply holding the dumbbells with your palms facing the thighs. • Perform the exercise in the same way as you would do the standing grip curl. • This difference in the way you hold the dumbbells, helps transfer the energy from the biceps brachii to the brachialis, which is a muscle that makes your arms look bigger.

8. Standing dumbbell curl • The standing dumbbell curl, also called the classic curl is one bicep workout where you need a pair of dumbbells that are ideal for your body type. • Begin by holding the dumbbells at an arm’s length near your sides. • Turn your arms with your palms facing forward. • Bend your elbows without moving your upper arm, curling the dumbbells towards your shoulder. • Pause and lower the weight back to its start position. • Straighten your arms once you return to the first position.