Bicep workout: Top 6 best exercises you should try

The bicep muscle shows your hand to incredible. That’ll present your shirt tight.

Bicep muscle is a big muscle that lies on your front side and between your shoulder and elbow. It is the easiest part of the body to show off.

In all gym exercises, the bicep is a very fast growing muscle. It will take minimal time for building even its exercise is very simple. You can do bicep exercises anywhere without dumbbells.

If you are looking for bicep exercises which you can do at your home, gym or anywhere, then you are landed on the right page.

In this content, we show you the best 6 bicep workout for building the fastest bicep muscle. You can choose any 4 to 5 workouts for your exercise.

The 6 best bicep workout

1. Barbell curls

This is a very normal but effective workout. If you want to boost your bicep muscle in short time, than add this workout in your exercise.

How to do:

1. Stand up and hold a barbell at a soldier-width grip. This is your starting position.

2. Now keep the upper part of your elbow stable and move your palms toward the shoulders. (Do not use elbow for push, only use forearms)

3. Now stay in this position for 1 to 2 seconds and then slowly return to your starting position.

4. Repeat these steps as per recommendations.

Sets:

Set – 3
Reps – 15
Rest – 2 minutes
Weight – Beginners can use barbell without adding plates.

2. EZ-bar curls

This exercise is not easy. If you are Beginners, than use a low weight.

Start this workout:

1. Stand up with holding a EZ-bar. According to the shape of the bar, keep your palms a little closer to the front sideways. This is your starting position.

2. Now, keep stable your upper body and push your palms upward to the shoulders height.

3. Stay in the same position for 1 or 2 seconds without moving. Now, Now slowly return to the start position.

4. Repeat this step.

Sets:

Set – 3
Reps – 10
Rest – 2 minute
Weight – Take less weight than your capacity.

3. Dumbbells biceps curls workout

This is another very best workout. This free weight workout also helpful for pumping your bicep muscles.

How to start:

1. Stand up with straight your arms. Now hold dumbbells in your both hands, Keep your elbows close to your torso. This is your starting position.

2. Now keep your upper body stable and then push your forearms (palms) to the shoulders position.

3. Now stay in the same position for 1 to 2 minutes. And now, slowly breathe and bring your forearms into the starting position.

4. Repeat these simple steps as per recommendations.

Sets:

Set – 3
Reps – 15-20
Rest – 2 minutes
Weight – as per strength

4. Hammer curl

You can do this exercise with sitting on a bench or standing position. You can also use curl machine for this workout.

How to start:

1. Stand up or sitting down on a bench with holding dumbbells on your both hand. Keep your elbow close to the torso.

2. Now without moving the upper part of your body, push your forearms toward the shoulders.

3. Stay in that position at least 1 second and then come back into your starting position.

4. Do these steps repeat as per sets.

Sets:

Set – 4
Reps – 15-20
Rest – 90 seconds
Weight – as per your strength

5. Concentration curls bicep workout

Generally, these exercises are done by sitting on a bench. It will give you good looking bicep muscles.

Stating steps:

1. Sit down on the bench and take one dumbbell in your right or left hand. Move your knees at a distance between the two legs.

2. Now put the back of your right-hand elbow’s upper part on your thighs. Push your hand until it is not straight to the chest

3. Now, wait to 2 seconds and then push down your hands to the starting position.

4. Do this same steps with your left hand.

5. Repeat steps.

Sets:

Set – 4
Reps – 15-20
Rest – 30 second
Weight – as per your strength

6. Overhead cable curl

This workout is not free weight workout. So you can not do this workout at your home. But this workout is very good for building bicep fast.

How to do:

1. Set same weight both side in the pulley machine. Weight must as per your strength or comfort.

2. Set the height of pulleys of both side and make sure that it is higher than your shoulders.

3. Now stand between the two sides of the pulley machine and hold the handle. Extend your both hands against one another in the opposite direction. Both of your hands should be at the same height as the shoulders. This is your starting position.

4. Now move your forearms toward the shoulder. (Do not move any part of your body unless forearms). Stay in this position for 2 seconds.

5. Now come back into your starting position.

6. Repeat these steps.

Sets:

Set – 3
Reps – 10-15
Rest – 2 minutes
Weight – starting with lower weight

Conclusion:

Bicep workout is very easy to exercise and you can do this workout anywhere. It is the fastest-growing muscle in the human body.

Many types of bicep workout are available but at the end many workouts giving same results because their types are different, not effect.

Bodybuilders like doing bicep workout because this muscle is giving very attractive physics and shown well-developed body.

If you want to do show off with bicep than start this workout. It will definitely give you huge biceps in a short time.

Share this post

Priyank Sutarsandhiya

My name is Priyank Sutarsandhiya and I am from India. My profession is bogging and affiliate marketing. I would like to write about health and fitness. We provide you with good quality content related health and fitness on this website and also, we are trying to make content easier for the reader.

Leave a Reply

Your email address will not be published. Required fields are marked *