Biceps the most appearing muscle which from it a person can realize that you are a bodybuilder

 

Biceps, the most appearing muscle which from it a person can realize that you are a bodybuilder or a fitness model

or a lazy person ,The biceps is mainly a two headed muscles that is located in the upper arm between the shoulder and the elbow , the main function is at the elbow when it flexes the forearm and supinates it ,both these movements are used when doing biceps extension .

Exercise 1 :

Standing Biceps Cable Curl x 4 Sets

1. Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the curl bar back to starting position as your breathe in.
4. Repeat the movement for 12 reps .

Equipment required

 

 

 

 

Exercise 2:

Alternate Incline Dumbbell Curl x 4 Sets

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip:Keep
2. the elbows close to the torso.This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Caution:Only the forearms should move.
4. Slowly begin to bring the dumbbell back to starting position as your breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for 12 reps each arm.

Equipment Required

 

 

 

Exercise 3 :

Ez Barbell Curls x 4 Sets

1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
4. Then inhale and slowly lower the bar back to the starting position.
5. Repeat the movement for 12 repetitions.Equipment Required

Equipment Required