Whether one accepts or not, but Biceps are the most seen and appealing body part that is seen by people to describe sexiness and masculinity. One can easily impress opposite sex just by having huge biceps which not only defines his sexiness and power but also his very personality. Hence, in the below article we take a look at how can we enhance our biceps size through insane yet competent workout schedule.
Preacher curls isolates the biceps completely. While doing them, focus on stressing the muscle, thus making it tougher by adding more weights each set. They’re usually performed on a preacher bench or preacher machine.
While at the topmost position press your bicep hard and then let it go slow while balancing it evenly to maintain as much tension as possible throughout the entire range of motion.
Perform 3 sets of 10 reps on each arm with 35 seconds of rest between sets.
Seated Hammer Curls
Being more stricter than the above mentioned exercise, seated hammer curls segregate the bicep better by putting more emphasis on the desired muscle than its counterparts which further permits the use of heavier weights with a little assist from the back muscle to curl the weight which ultimately results for better mass gains.
Alternate between your arms on each rep and make certain to lower the weight in a slow and controlled manner while raising it up explosively.
Go for 3 sets of 10 reps on each arm with 35 seconds of rest between sets.
Reverse Grip Curls
Reverse grip curls are very simple exercise that works your branchialis part of the biceps which eventually also helps in developing more power and can be remarkably effective at helping you increase mass.
With pronated grip and light dumbbells in each hand, perform alternate reps with your left and right arm. By not swinging the weight up and ensuring that elbows remain by your sides throughout the motion squeeze your biceps at the top then slowly bring the weight back to the starting position.
Make it 3 sets of 10 reps on each arm with 35 seconds of rest between sets.
This exercise offers constant resistance throughout the entire range of motion, thus helping in develop bicep peak and further increase its definition.
To isolate the biceps better, keep your elbows to your sides thus keeping the movement under control at all times. A wider than shoulder-width grip emphasizes the inner biceps, whereas a narrow grip will work the outer biceps more; hence choose your stance according to the part you want to emphasize.
Do this 3 sets of 10 reps on each arm with 35 seconds of rest between sets.
21s are one of the killer ways to finish your bicep workout which not only helps in building mass but also simultaneously pumps the biceps which can give in a satisfied impression to the performer.
Hold the EZ curl bar wide with palms of your hands slightly tilted inward and facing forward. Keeping elbows close with upper arms stationary, curl the weight up until you reach midrange with your forearms and upper arms forming a 90-degree angle. Repeat this for 7 reps.
For the subsequent 7 reps, begin from midrange and curl the weight up toward shoulders until your biceps get arched completely. For the last 7 reps, do simple biceps curl. That’s a total of 3 sets with 7 reps each which gives this exercise a special name ‘21s’. Take 45 seconds of rest between sets.
– AYAKTAN ROY
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