Biceps Workout for Men...

When it comes to Biceps workout, I think every one love to do biceps workout and everyone want to have big Biceps.

Before we go into  more details, if you are looking for a Gym workout plan  or in case looking for Gym Beginners guide, please read our blog articles.

Muscular arms shows you more fit and you don't want to miss any change to show them off anytime , anywhere  ... :):)


So i have listed down best arm muscles workout, follow them as per instruction, if you want to have big size biceps then don't stop when they're tired- hit them some more.

So here is the list of the biceps exercises that you need to be do in order to build up good sizable arms.




1: Barbell Curl 

This is the very first exercise that you need to start with, this exercise primarily targets your bicep and forearm muscles. During this exercise bicep and forearm muscles are mainly involved in weight lifting activity, some other muscles are also involved but they play a role of a supporter in lifting and balancing weight.

How to do this exercise:

• Grasp the barbell rod with a shoulder width grip.
• Grasp the rod with underhand grip and stand straight and maintain gap with in your feet about shoulder width apart.
• Now move the rod towards chest following an arc keeping your elbows fixed at same placed next to sides.
• Bring up the the rod close to chest as much as you can squeezing the arm muscles, then slowly take it down, please don't leave it suddenly, more slow you do more good biceps you will achieve.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting weight.
• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

2: Bicep Cable Curls

 This exercise is similar to barbell curl exercise but this exercise provides constant resistance throughout the entire range of motion. This exercise involves the primary elbow flexors, the brachialis and biceps brachii. 

For doing this exercise you need you need a cable station which is a resistance machine that has an adjustable cable that you can attach different bars and other attachments to including a V-bar, rope, straight bar and other apparatus as per your choice.

The purpose of the biceps cable curl exercise is to strengthen the biceps while promoting hypertrophy (increases in size) of the biceps.


How to do this exercise:

• Attach a straight bar attachment to a low pulley cable.
• Grasp the rod with underhand grip and stand straight and maintain gap with in your feet about shoulder width apart.
• Now let the bar hang till the length of your arms keeping your body straight and keeping upper arms tucked against torso and perpendicular to the floor.
• Bring up the the rod close to chest as much as you can squeezing the arm muscles, then slowly take it down, please don't leave it suddenly, more slow you do more good biceps you will achieve.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting weight.
• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

3: Standing Alternate Dumbbell Curls.

This is an strength building exercise, performing this exercise in an alternating manner ensures muscular balance on both sides of the body and this exercise need to be performed in a controller manner.

How to do this exercise:

• Hold the dumbbell in both hands, facing your palm upwards.
• Stand straight and maintain gap with in your feet about shoulder width apart.
• Make sure dumbbell should not touch your body.
• Now slowly raise the dumbbell up as far as possible.
• Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting dumbbell.
• Don't jerk or give momentum to your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the your body while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

Note: you can do the same exercise in an incline bench , same steps need to followed as mentioned above.

4: Standing Alternate Hammer Dumbbell Curls.

This is also an strength building exercise, performing this exercise in an alternating manner ensures muscular balance on both sides of the body and this exercise need to be performed in a controller manner.

How to do this exercise

• Hold the dumbbell in both hands with a overhand grip, with your palm facing sides.
• Stand straight and maintain gap with in your feet about shoulder width apart.
• Make sure dumbbell should not touch your body.
• Now slowly raise one dumbbell until forearm is vertical and thumb faces shoulder.
• Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting dumbbell.
• Don't jerk or give momentum to your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the your body while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

5: Concentration Dumbbell Curl

A concentration curl is a resistance exercise, this exercise primarily targets your  elbow flexors, the brachialis and biceps brachii.

For doing this exercise you need sit at the end of the flat bench with a dumbbell, while doing this exercise the exercising arm is supported on the inner thigh. By doing this you can isolate the contraction of the biceps, one arm at a time, effectively.

How to do this exercise

• Sit at the end of the flat bench with a dumbbell.
• Make sure height of the bench should be approximately 6 inches wider than shoulder width.
• Grasp a dumbbell with a closed, supinated grip(palm should face upward).
• Now rest your elbow on the inside of your thigh letting the dumbbell hang.\
• Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
• Squeeze the bicep hard, and then slowly lower it back to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way.

6: BAR PREACHER CURL

The preacher curl is one of the most popular bicep building exercises. This is exercise does a great job isolating the biceps and preventing cheating. When done properly, the preacher curl is a great arm building exercise. 

How to do this exercise

• Sit on preacher bench placing back of arms on pad.
  
• Adjust the seat of bench allowing your arm pits to be in perfect rest position.
• Now lean over the bench and grab curl bar approximately 6 inches apart with palm facing upwards.
•  Keep your lower back straight when you pick up the bar to avoid injury.
• Now raise bar until forearms are vertical and squeeze the bicep hard.
• Slowly lower it back to the starting position until your arms are fully extended
• Repeat the same activity with another hand.for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way.

Note: You can do the same exercise with the help of dumbbells by performing this activity alternatively with both arms.

There are many other biceps exercises, the above listed one are the best one , if there exercises are done properly as per instruction results are awesome.


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