Biceps Workouts to grow a bicep peak-Experts Advice

Biceps Workouts

Growing a body just by going to the gym and doing heavy weight exercise is not enough. It needs time for our body to grow properly by achieving all the proper nutrition.

Many people in the gym workout for a longer time in specific body parts but cannot see any progress in it. One of it is Biceps, Biceps are harder to grow like the other parts. But with proper biceps workout and proper nutrition, it can be a lot easier. Many people wanna have the biceps peak like of the other bodybuilders but they fail in it.

Learn about Top 10 Best Chest Workout to Build a Massive Chest

So I have presented this article to those who fail to make biceps and lost the motivation.

Biceps Workouts 1

Top Biceps Workouts to Grow a Peak

1. Inclined Dumbbell Hammer Curl

The very first workout you need to start is the Inclined Dumbbell Curl. It is an effective workout to grow biceps as it gives tension to the arms.

A proper way to do 

Step 1: Sit on an Inclined Bech with the desired weight on your both hands. Hold the Dumbbells using a neutral grip and make your palm face your body and the dumbbells hang down at your side.

Step 2: Keeping your upper arms straight and Stationary, flex at the elbows and gradually curls the dumbbells up.

Sets and Reps

Doing 3 sets of 10-12 reps is good for a good biceps growth.

2. Barbell Curl

After completing the first workout, the next is the barbell curl. It is one of the classic workouts. While doing this a thing to remember is that if you want the long head of the muscle than go for a narrow grip and if you want the short head of muscle to go for wider grip. This workout also engages the forearms.

A proper way to do

Step 1:  Put your desired weight in the barbell and hold the barbell in your hand standing straight raising head forward.

Step 2: Keep your upper arms stationary and gradually pull up the barbell until the biceps get contracted and bring it back to the starting point.

Sets and Reps

Do 4 sets with 8-10 reps with slowly increasing in weight.

3. EZ- Bar Curl

Ez-Baar curl is the most effective way to gain arms. It is very comfortable for many people and also it helps to engage both long head and short head muscles of our muscles.

A proper way to do

The EZ-bar curl is similar to the barbell curl.

Step 1:  Put your desired weight in the bar, stand straight with the head facing forward and hold the bar in a wider grip.

Step 2: Gradually pull the bar until the biceps get contracted and release it to its initial point.

Sets and Reps

Do 4 sets of 8-10 reps.

4. Wide grip Standing Barbell Curl

The fourth workout is the Wide grip standing barbell curl. This workout allows contribution from both heads biceps and the brachialis. This exercise focuses more on the short head of the biceps.

A proper way to do

Step 1: Stand straight with the barbell in your hand. Hold the barbell in the wider grip.

Step 2: Start pulling the weight until your biceps get contracted and release it to the initial point.

Sets and Reps

Do 3 sets of 8-10 reps.

5. Dumbbell Biceps Curl

Dumbbells are more effective than the barbells because it allows the wrists to move freely. As the wrist is freely moved it thickens the muscle groups. It is a must biceps workouts to include in your routine.

A proper way to do

Step 1: Stand straight with a pair of dumbbells in your hand. Put the upper arms stationary.

Step 2: Now pull-up your dumbbells gradually without moving your upper arms. Go to the initial point after arms get fully contracted.

Sets and Reps

3 sets of 10-12 reps.

6. Hammer Curl

Hammer curl is the sixth exercise in your workout list. It is one of the strongest curls in this routine as in this our elbow flexors get active. This workout is less cheating and more to maximize muscle growth. It also engages forearms.

A proper way to do

Step 1: Use an inclined table, take a pair of the dumbbell. Rest your arms in the table.

Step 2: Squeeze your arms and pause.

Step 3: Repeat the same process.

Sets and Reps

Do 4 sets of minimum 8 reps.

Biceps Workouts2

7. Zortman Curl

The seventh workout in our biceps workouts is the Zortman Curl.

This particular exercise engages the three major muscles they are- biceps brachii, brachioradialis, and brachialis. This is effective because by rotating from underhand and overhand grip halfway it engages all the biceps parts.

A proper way to do

Step 1: Grab a pair of dumbbell and let your hand gets fully released. Make your palm face forward by turning your arms.

Step 2: Move your dumbbells up toward the shoulder without moving your upper arms.

Step 3: Once the dumbbells reach top rotate your palm so that they face forward again.

Sets and Reps

Do 3 sets of 10-12 reps.

8. Chin up

Chin up is the basic exercise for your biceps workouts. Though it does not isolates your biceps, it makes the train hard. The best thing about this workout is that it does not only trains your biceps but along with it, it helps shoulder and back to train hard.

A proper way to do

Step 1: Grab a bar. Use a wide grip and at first hang at arm’s length.

Step 2: Squeeze your shoulder blades and back and bend your elbows and pull the top of your chest to the top.

Step 3: Wait for some second and slowly come to the start point.

Sets and Reps

3 sets of 10-15 reps.

9. Concentration curl

This workout is one of the biceps isolating standard. With this workout, you can increase the volume of your arms. Extra reps of this can help you increase the volume of your biceps.

A proper way to do

Step 1: Take a dumbbell. Sit on a bench spreading your legs. Rest your elbow in the leg so that it gets between the legs with it is released.

Step 2:  Now curl your biceps to the top until it gets squeezed, stop after it gets to the top.

Step 3: Release to the start position.

Sets and Reps

4 sets of 10-12 reps

10. Cable Curl

Cable curl is the last biceps workouts in the routine. It is as effective as the dumbbell curls. In this workout, the biceps parts get squeezed and released properly.

A proper way to do

Step 1: Put the desired weight in the cable machine. Stand between the cable crossover station and grab the pulley handle.

Step 2: Without moving your arms curl your hands towards the head, pause and slowly release to the start point.

Sets and Reps

2 sets of 8-10 reps.

For more biceps workouts learn about more 30 biceps moves.

Therefore this was the top 10 Biceps workouts to grow a peak. Follow this in your biceps routine and you can see changes in your biceps. Also, do not forget to have a proper nutrition. Learn about How to Build Muscle for Bodybuilding.

Shyam Rai

Hi mates, this is Shyam Rai a fitness Holic and a technology lover. I love fitness as it is in my veins. I teach people about how to stay fit and healthy. My main life motive is No Life without Fitness. Besides my primary interest in fitness, I also love science and Technology.

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