Biceps- how to make a big biceps

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Hello friends this is Himanshu here today I am going to discuss some excercise for biceps  which can help you to build large biceps.

In this blog today I will tell about different biceps exercise. 

Before workout first you do proper warm up. Like pushups and jumping etc.
Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your biceps  efforts, just do the best you can.
1. Standing barbell curl 
2. Biceps dumble
3 . Hammer curl
4.incline dumble 
5.Concentration dumble 
6. E-Z  barbell curl 

1 Standing barbell curl 
Steps 
  • Grab the barbell with an underhand grip , with your hand position. 
  • Keeping your chest up and your elbows tight to your sides. 
  • Curl the bar up to shoulder height then gives your biceps one second squeeze.
  • Lower down the bar slowly. 


2. Biceps dumble
 Standing hold a dumble in each hand with your arms hanging by your side and your palms facing forward and your elbow are close to your torso . Exhale as your curl the weight ups and the dumbles are equal to shoulder level and then slowly lower down.

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3 Hammer curl 

Hammer curl is same as a bicep curl . In the hammer curl your arms  hanging your side and your palms  facing each other and curl the weight  up to a shoulder level and then slowly  lower down.

4.Incline dumbles curl 
  • Position an incline bench and sit upright 
  • With your back flat against the pad.
  • Using a palms up grip take a deep breath and curl both dumbles to a shoulder level.
  • Slowly lower down the dumbles.

 5.Concentration dumble 
  The concentration is a classic exercise for building the large biceps and in this one arm is used at a time. It can be performed bent over or kneeling but it is more often performed seated on a bench.




6. E-z barbell curl 
 Stand with your feet shoulder - width apart , knees slightly bent hold the E-z bar in an underhand grip  and your arms fully extended and then curl the bar up towards the chest and slowly lower down to the starting position.

Conclusions
So guys as you all know that today I explained biceps exercise. Everyone wants a big biceps. Friends follow these guidelines if you can make a big biceps.



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