Biceps Workout

Here are some of the basic and highly effective exercises for 
BICEPS

• Standing Barbell Curls:

• • Grab a barbell with weights set as per your requirement, stand up straight.
  • Grip should be slightly wider than hip width (can vary also like Close grip, wide grip), with the palms facing away from the body.
  • Curl up the barbell, focusing on not letting the shoulders come forwards. You may even have a slightly lean back to increase the range of motion the barbell must travel.
  • Flex your biceps at the top, never relax.
  • Bring the barbell down slowly so that you feel the tension and pressure in your biceps.
  • Repeat the same.

• Standing Dumbbell Curls:

• • Stand with your knees slightly flexed.
  • Hold a pair of dumbbells in each of your hands.
  • Keep your arms in an extended position.
  • Without swaying, slowly flex your elbows to curl the dumbbell up towards your shoulders.

• Standing Hammer Curls:

• • Stand up straight with a dumbbell in each hand, holding them alongside you. Your palms should face your body.
  • Keep your biceps stationary and start bending at your elbows, lifting both dumbbells.
  • Lift until the dumbbells reach shoulder-level, but don’t actually touch your shoulders.

• Machine Preacher Curls:

• • Place yourself on a preacher Machine.
  • Bend at the elbow to curl your hands towards your shoulders.
  • Slowly straighten the elbow to return to start position to complete one rep.

• Concentration  Curls:

• • Sit at a flat bench with your feet flat on the floor, your back straight, and your knees spread.
  • Take a dumbbell in right hand and put your elbow on the inside part of your right thigh.
  • Then slowly lower the weight down towards the floor as shown.
  • Repeat the same.