Stronger biceps are crucial for they provide the support required when you lift heavy objects and also contributing to the entire arm strength. With the well-conditioned biceps, everyday activities like lifting objects and books to children become very easy.
The best way for you to work with the biceps is by doing exercises where you’re lifting up the weights. The biceps are the leveraging muscle that means they’re used much in doing the compound exercises like shoulder and back exercises and also while lifting which we require to do every day. Here are the best bicep exercises
Alternating Bicep Curls
Essentially, these are carried out with one dumbbell while every arm lifting it up close to the chest and then back down and up using the other arm. An important aspect of this exercise normally is to concentrate on tightening of the muscle on top of rep on each rep and ensure that you’re smoothly lifting a weight.
If you’re the type who likes throwing the weight up when you’re using much weight and you are supposed to move down so as to get smooth rep.
Military Presses Using Hand Weights
Start this exercise in the standing position, if possible the mirror front so that you may see if you are doing the exercise correctly. Keep the legs a little wider than the shoulder-width apart while the arms down with the weights in the hand. Begin curling weights up to the shoulders.
The wrists are supposed to face inward with the elbows pinned to the body. When in that position, turn the elbows parallel and out to the ground as you turn the wrists outward. Then you have a press up with the two arms as you keep them at a similar level as the head.
This is the strange exercise which is done using the long bar. You do the regular bicep curl and have seven reps starting from the bottom to the halfway up. The seven reps are from halfway up to the top ensuring you get the peak contraction on every rep. At last, you can do seven reps which are from bottom to top. The exercise is tough and the biceps can burn afterward if you have done them properly.
Incline Dumbbell Curl
The type of bicep exercises is very simple, common, and effective when isolating long head of a bicep. Recline on the incline bench using the dumbbell in every hand and the arms stretched out fully.
Curl up the dumbbells together while keeping the elbows still, at any rate, the first being 90˚. Keep the palms facing up every time as the elbow flexors are stretched well.
Dumbbell Concentration Curl
Concentration curl may be performed in the sitting or the standing position. When you are standing, the nervous system will have other responsibilities like maintaining balance, but once you sit down, the full attention is on a movement.
You have to sit on the bench, leaning over and then grab the dumbbell. You can sit back and then rest the triceps against the inner thigh. Keep the slight arch in the back as you lean over the dumbbell.