Biceps Workout

Close grip chin up:

• Grasp the fixed overhead bar with a close underhand grip so that your palms are facing towards your torso.
• Hang freely so that your arms are fully extended and ankles crossed behind you.
• Pull up your torso while keeping it straight until your head reaches the level of pull-up bar.
• While doing this, remember to keep your elbows close to your body and use biceps muscles to lift your torso.
• Hold for a second and slowly lower your torso back to the initial position.
• You can also hold the dumbbell between your crossed ankles or can tie weight plates to your waist.
• Repeat 3 sets of 8-10 reps each.

Barbell curl:

• Hold the barbell at a shoulder width grip with your palms facing forward.
• Keep your torso straight with your elbows close to it.
• Contract your biceps to curl the bar from the hip area towards your upper chest.
• Pause for a second to squeeze your biceps at the top and then slowly return the weight to the initial position. You can also use EZ-bar to take it easy on your wrists.
• Repeat for at least 6-8 reps in each of the 4 sets.

Reverse barbell curl:

• Hold the barbell at shoulder width with your palms facing downwards and elbows close to the torso.
• Curl the bar while contracting your biceps until the bar is at shoulder level.
• Pause for a moment and then slowly bring back the bar down to initial position. You can also use EZ-bar to take it easy on your wrists.
• Repeat for 7-10 reps in each of the 3 sets.

Incline dumbbell curl:

• Take an incline bench and sit with a dumbbell in each hand with your palms facing forward.
• Lean back on an incline bench by keep your elbows close to your torso.
• Hold the upper arm stationary and lift the dumbbell upwards while contracting your biceps until the dumbbell reaches to almost shoulder level.
• Hold that position for a second and then slowly lower down the dumbbells to the starting position.
• Do 3 sets of 8-10 reps each.

One-arm dumbbell preacher curl:

• Sit on a preacher bench and grab a dumbbell in the right arm & place it on the top of the preacher bench.
• Lower the dumbbell slowly until it is extended so that the biceps are fully stretched,
• Now, curl the dumbbell up using your biceps until it is fully contracted. The dumbbell should be a shoulder height.
• Squeeze the biceps for a moment and then slowly lower the dumbbell.
• Repeat for at least 8-10 reps in 3 sets each.
• After completing switch the sides and do with other arm.

Concentration curl:

• Sit on a flat bench and spread your knees in somewhat ‘V’ position.
• Hold the dumbbell in one arm and let it rest against the inner thigh on the same side for support. The arm holding the dumbbell should be straight.
• Curl the dumbbell up towards your chest slowly by using your biceps muscles.
• Hold the contraction for a moment and slowly lower the dumbbell back to the initial position. Remember not to swing your arms.
• After completing the repetitions with one arm, repeat the movement with another arm.
• Repeat for 10-15 reps in each of 3 sets for each arm.