List of top 5 biceps exercises at the gym. Biceps workout plan
List of top 5 biceps exercises at the gym. Biceps workout plan
Top 5 exercises for biceps |
Hey, guys in this article you are going to know, Top 5 exercise for biceps. These top 5 bicep workout plans will help you to develop that peak so stay tuned and let's get a start. All of these are the best 5 exercises for biceps.
In our List of top 5 biceps exercise at gym, we have,
1. Standing curl
2. Dumbbell curl
3. Hammer curl
4. Dumbbell Concentration curl
5. Spider curl
1. Standing curl :
standing curl |
2. Dumbbell curl :
Dumbbell curl |
It is a very effective exercise to bulk your biceps. You need to bring the dumbbells to the center of your chest instead of just up to the sides of your body. In this exercise, you have to try to rotate your wrist while lifting up the dumbbells. The more you rotate wrist towards the ceiling is gonna bring up the contraction of that peak of biceps more.
3. Hammer Curl :
Hammer curl |
4. Dumbbell Concentration curl :
Dumbbell concentration curl |
Dumbbell concentration curl is one of the popular exercises to build biceps and it's more often performed seated on a bench. You might have seen these before but most of them, doing wrong. In this exercise, don't use momentum to lift, use leverage to get that dumbbell up and try to keep your arm horizontal. This exercise will help you to place maximum tension on the muscle and you will get a great peak in your biceps.
5. Spider curls :
Spider curl |
Spider curl is one of the best exercises to make your biceps stronger. You can do something different with spider curl. Dumbbell hammer style spider curl is more effective than normal spider curl. In this exercise, you need to push those dumbbells together and squeeze them on top. Hold that contraction and don't use momentum.
Set/Rep for every exercise
- In the 1st set - Do 12 reps.
- In the 2nd set- Do 10 reps.
- In the 3rd set - Do 10 reps.
- In the 4th set - Do 8 reps.
Follow these Top 5 exercises for biceps.
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