The most popular fitspo ambition of all men is bulging biceps. If you wish for trimmed biceps and triceps, know pro tips from our expert trainers.
16 JUL,2023 0 Views
The most popular and achievable fitspo ambition of all men are bulging biceps and you must be one of them. In polite society, you can't go around flaunting your honed abs all the time, but trimmed biceps are inescapable.
The biceps are not the biggest muscle group on your arms. That honor belongs to the triceps. But they are the most visible because of their location on the front of the limb.
The best bicep exercises include isolation workouts. It enables you to hone your muscle growth and development. Also, the bicep exercises for strength make you strong overall.
In this blog, our trainers have compiled a list of the 7 best bicep exercises for men. From beginners to experts, all can perform these best bicep exercises at home.
It's possible that you don't have any lifts or dumbbells at home. So, we’ve included both bicep workouts at home with dumbbells and bicep workouts at home without dumbbells.
Choose the ones you like and make a routine to sculpt your arms.
The concentration curl is a biceps focusing classic that you've certainly seen at any gym. You may go for volume by ripping through repetitions, or you can focus on the concentric part of the exercise for even greater results.
Place both feet on one side of a bench.
Tilt your back a little to the front and spread your legs more than shoulder-width.
Using a supinated grip, hold a dumbbell with your right hand and place your right elbow on the inner of your right thigh.
Curl the dumbbell toward your chest, squeeze it at the peak, and then lower it. That counts as one rep. Perform all the repetitions on one side before switching arms.
Pro tip:To strengthen your biceps peak, do this workout at least once a week.
The traditional dumbbell curl is a must mention of the best bicep exercises for men.
Take a pair of dumbbells and hang them by your sides at arm's length. Your palms should face front when you turn your arms.
Bend your elbows and curl the dumbbells towards your shoulders without moving your upper arms.
Slowly revert the weight back to the starting position after a brief pause. Properly straighten your arms each time you go back to the beginning position.
Trainer recommendation: In one set, perform 20 repetitions with three 5-pound plates on either side of the bar. Then, from each side, remove one plate. Complete 30 repetitions. Unload the second plate from each side and repeat for 40 repetitions. Remove the final set of plates and do 50 repetitions using just the empty bar.
This is among the best bicep exercises for men to concentrate their biceps and remove their other upper-body muscles from the scenario. So they won't interfere to support your weak biceps. If you don't have a suitable workstation, a Swiss ball or a bench tilted at 45 degrees would suffice.
Hold an EZ-bar six inches apart in your hands.
Place your upper arms on a preacher bench's tilted pad and grip the bar in front of you. Slightly bend your elbows.
Raise your elbows and curl the bar toward your shoulders while your upper arms remain still.
Slowly reduce the weight back to the beginning position after a brief pause.
Dey Roy Fitness is the best gym in Dum Dum, we also provide online fitness and nutrition
consultation.
Whether you are looking for gym near dumdum or want a personal trainer
it is the best option.
40 jessore road Nagerbazar
Kolkata-700028 Kolkata, West Bengal,
India 700028
Monday - saturday: 6am to 10pm
Sunday: 8 am to 1 pm