biceps workout gym
Standing Barbell Curl
biceps workout gym Standing barbell curls are a traditional exercise for building strength and size in the biceps. Here is how to do it properly
Stand erect with feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up). Hands are at shoulder-width apart. Standing Barbell Curl
Dumbbell Curl
biceps workout gym Dumbbell curls are the best exercise that can be performed to build up bicep strength and definition. They have an added advantage that each arm works independently, and this helps with muscle imbalances. Here is how to perform them correctly
Stand on your feet at shoulder-width apart with a dumbbell held in each hand with an underhand grip (palms facing up). Keep your arms fully extended at the sides.
Dumbbell Hammer Curl
biceps workout gym Dumbbell hammer curls are another great exercise for the brachialis and brachioradialis muscles along with the biceps. This is how to do them right
Stand with feet shoulder-width apart, holding dumbbells with a neutral grip palms facing each other. Let the arms hang by your sides.
Incline Dumbbell Curl
biceps workout gym Incline dumbbell curls will target the biceps, but particularly the long head, which creates a fuller, more peaked shape. Here is how to execute them properly.
Adjust the incline bench to a 45-degree angle. Sit on the bench with your back pressed to the pad, and your feet flat on the floor.
Preacher Curl
biceps workout gym Preacher curls is the best isolation movement for your biceps, mainly at the lower biceps, in terms of overall strength and bicep definition. Do preacher curls with
Adjust the preacher curl bench so that the pad is at a comfortable height for you to rest your upper arms. Sit down and hold a barbell or EZ curl bar with an underhand grip (palms facing up).
Concentration Curl
biceps workout gym Concentration curls - a fantastic exercise for the definition of biceps. Here is how it is done.
Sit on a bench with your feet positioned on the floor. Hold one dumbbell in one hand and rest your elbow on the inside of your thigh.
Standing Cable Curl
biceps workout gym Standing Cable Curls stands out as the most effective exercise to build bicep strength and definition. The movement provides constant tension throughout, which is an added bonus. Here's how to do them correctly
Attach a straight bar or an EZ curl bar to the low pulley of your cable machine. Stand on your feet shoulder-width apart, facing the machine.
free gym workout plans
| 7-day gym workout plan | |||
|---|---|---|---|
| DAYS | WORKOUT | WORKOUT | WORKOUT |
| MONDAY | CHEST | TRICEPS | - |
| TUESDAY | LATS | BICEPS | ABS |
| WEDNESDAY | SHOULDER | LEGS | - |
| THURESDAY | CHEST | TRICEPS | - |
| FRIDAY | LATS | BICEPS | ABS |
| SATURDAY | SHOULDER | LEGS | - |
| SUNDAY | REST | OR | ABS |
1. Safety tips gym workout
Sure! Safety at a gym workout is always at the top of the list to avoid injuries and thus
portray effectiveness. Below are three top safety tips:
Warm-Up-And-Cool Down:
Always start with warm-ups to engage muscles and joints for workout. This may take any form,
such as light exercises, dynamic stretching, or bodyweight training.
A cooldown after working out, which includes static stretching or just easing into light
activity, has been known to reduce cramps and support recovery.
Use Proper Form and Technique:
Train such that it will not put unnecessary stress upon your body. Otherwise, if you are not
sure, make sure you talk to a trainer or check out some videos that provide instructions.
These are the tips training with lighter weights or variations of exercises after perfecting
your technique to increase when needed.
Listen To Your Body:
You have to start listening to your body's signals. If you are experiencing pain or
discomfort (something apart from the regular muscle fatigue), quit that exercise right away.
Allowing your body enough rest in between workouts to prevent overtraining is just as
important, as it will help you effectively avoid injuries.