Day-4: Biceps Workout

Want to build bigger Biceps. Here are top 5 exercises that will help you get ripped and bigger Biceps.If you are a newbie then be sure to take help from trainer or videos and do the exercises slowly. So let’s continue to the Biceps workout.

You will have to keep some things in mind.

No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max.

Exercise 1: Barbell Curls

Muscle: Biceps Brachii

Step 1: Take the biceps rod hold it with your hands lying downwards initially. Have the proper grip between the hands and lock your upper body. It should not make any movement.

Step 2: Keep your elbows a bit forward and close to your body. You have to keep your hands above elbows fixed only the lower hands (below elbows) will make the movement .

Step 3: Slowly move your hands in upward direction and bring them close to your face. Keep distance between your face and the rod. Now slowly bring your hands in the original position.


Exercise 2: Dumbbell Biceps Curl Seated (underhand grip)

Muscle: Biceps Brachii

Step 1: while sitting upright on a bench hold a pair of dumbbells so that your arms are fully extended by your side. The palms of your hands should be facing outwards.

Step 2: Gradually curls your arms at the elbows, bringing them to shoulders level while not changing the position of your arms. The arms have to simply move at the elbows not in any other direction. Do not turn the wrists. You can have wrists supporters.


Exercise 3: Preacher Curls

Muscle: Biceps Brachii

Step 1: Using an underhand grip, hold the EZ-curl bar. Rest your upper arm onto the preacher bench with the bar at the arm’s length in front. Try to have a slight bend in your elbows.

Step 2: Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.

Step 3: Pause, then slowly return the bar to the starting position.


Exercise 4: Cable Biceps Curls

Muscle: Biceps Brachii

Step 1: Attach a straight bar to the low pulley of a cable extension. Grab the bar with an under-hand grip and hold it at arm’s length just in front of your thighs. Keep your arms tucked against your sides with your feet a bit wide .
Step 2: Keep your upper body fixed. Curl the bar towards your chest as far as you can without moving the upper body.
Step 3: Now bring the hands to the starting position.


Exercise 5: Reverse Curls

Muscle: Biceps Brachii

Step 1: Hold a barbell hand with your feet about shoulder width apart. Hang both arms down in front of your body, fully extended with your palms facing towards your body.

Step 2: Raise the barbell up to a height of your shoulder while keeping your elbows fixed in position of your sides.

Step 3: return to the starting position by lowering the barbell back to the original straight arms position.


Continue to Day-5: Shoulders Workout.