Top 5 Bicep workout In Gym You Should Never Miss

A bicep workout is designed to target and strengthen the bicep muscles in your upper arms. Here’s a simple bicep workout routine that you can follow. Remember to warm up before you start and consult a fitness professional or trainer if you’re new to exercise or have any medical conditions.

Warm-up:  Always start your workout with a warm-up to increase blood flow to the muscles and reduce the risk of injury. You can warm up with some light cardiovascular exercise like jogging, jumping jacks, or cycling for 5-10 minutes.

1. Standing Barbell Curl:

  • Stand with your feet shoulder-width apart and hold a barbell with an underhand grip (palms facing up).
  • Keep your elbows close to your body and curl the barbell up towards your chest.
  • Lower the barbell back down to the starting position.
  • Perform 3 sets of 8-10 repetitions.
Bicep Workout
Standing Barbell Curl

2. Alternating Dumbbell Curls:

Bicep Workout
Alternating Dumbbell Curl
  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
  • Keep your elbows close to your body and curl one dumbbell up while keeping the other arm extended.
  • Alternate arms with each repetition.

3. Hammer Curls :

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inwards (neutral grip).
  • Keep your elbows close to your body and curl the dumbbells up towards your chest.
  • Lower the dumbbells back down to the starting position.
  • Perform 3 sets of 8-10 repetitions.

How to Build Bigger Biceps with Dumbbell Hammer Curls

4. Preacher Curl :

Preacher curl is best bicep workout. You will be add in your bicep workout routine

  • Use a preacher curl bench and a barbell or an E-Z curl bar.
  • Place your upper arms on the preacher bench pad and grip the barbell with an underhand grip.
  • Curl the barbell up towards your chest.
  • Lower the barbell back down to the starting position.
  • Perform 3 sets of 8-10 repetitions.

Preacher Curl - Benefits and How to Do It Correctly

5. Concentration Curls:

  • Sit on a bench with your legs spread apart.
  • Hold a dumbbell in one hand with your elbow resting on the inside of your thigh.
  • Curl the dumbbell up towards your chest while keeping your upper arm stationary.
  • Lower the dumbbell back down to the starting position.
  • Perform 3 sets of 10-12 repetitions on each arm.

Tip: Rethinking the Sissy Concentration Curl

 

6. 21s:

  • This is a variation of the standing barbell curl.
  • Start by performing 7 partial curls from the bottom to the halfway point of the curl.
  • Then, perform 7 partial curls from the halfway point to the top.
  • Finally, complete this bicep workout set with 7 full-range curls from the bottom to the top.
  • Perform 3 sets of 21s.

21s Exercise - The Optimal You

7. Reverse Barbell Curls (optional):

  • Stand with your feet shoulder-width apart and hold a barbell with an overhand grip (palms facing down).
  • Keep your elbows close to your body and curl the barbell up towards your chest.
  • Lower the barbell back down to the starting position.
  • Perform 3 sets of 8-10 repetitions.3 Dumbest Barbell REVERSE Curl Mistakes | Muscular Strength

Chin-Ups/Pull-Ups:

  • If you have access to a chin-up or pull-up bar, these bicep workout can also help strengthen your biceps. Do as many reps as you can in 3 sets.Chin-Ups Vs. Pull-Ups: Major Differences and Muscles Worked

Cool Down (5-10 minutes):  Finish your bicep workout with some light stretching for your biceps and other major muscle groups.

Rest and Recovery: Allow your biceps to rest for at least 48 hours before targeting them again with another workout. This rest period is essential for muscle recovery and growth.

Remember to use proper form throughout your workout to avoid injury. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you become stronger. Additionally, maintaining a balanced workout routine that includes exercises for other muscle groups is important for overall strength and fitness.

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