Top 4 bicep workouts !!

Our biceps tend to be one of the most noticed muscle group in our body,so if you have well developed arms people will definitely appreciate you and you will be at the top of your workout game.

All the young boys out there are crazy for huge arms and first thing the start doing in the gym is pumping their biceps hard everyday,but that's not the right way to grow them.We first need to understand the anatomy of our bicep muscle group and then with proper exercise and  nutrition we can achieve those Big Guns.

Well our arms consists of two muscle groups being biceps and triceps.The triceps contributing 60% of arms whereas biceps cover the rest 40%.So we need to concentrate on triceps as well.But today we will understand our biceps muscles.

As the name itself says bi-ceps where "bi" means two,which means our biceps consists of two muscle groups namely Brachii (it further has a short head and a long head muscle) and Brachialis (the smaller one) .So the exercises given below will help you hit these particular areas an will help you gain more mass on your biceps.

Here are the four best exercises that will help you get optimal results for your biceps-



1) Barbell Curls 

The barbell bicep curls will help you load heavy weights on your biceps and will give you slightly more strength when doing dumbbell curls. 
One thing to keep in mind while performing barbell curls is that we don't use momentum to lift weight.Majority of people lean backward and use momentum to lift heavy weights.

If you perform it in a slow and controlled manner then it will directly train your long head muscle of brachii.

Now if you want to gain mass then do 3 sets of 6-8 rep range and if you want to workout for bicep definition an strength then perform 15-18 reps in a set.

You can use e-z bar if your wrists are not that flexible.




2) Preacher Curls (e-z bar)

By performing preacher curls our elbows get stabilized against the preacher bench and all the work is done by our biceps rather than a simple barbell curl in which if we lift our elbows our shoulder and back muscles get involved.
Preacher curls will help in hitting the short head of brachii muscle and add mass to it.
The number of reps are again 6-8 for mass gain (use heavy weight)
and 15-18 reps per set for bicep definition.




3) Incline dumbbell curls

The third exercise to add in is dumbbell curls on an incline bench.This exercise is best to prevent you from lifting weights with the help of momentum since it locks our upper body and restricts movement of our back.
This will hit the long head of brachii muscle.

While doing this exercise you will feel maximum tension on your biceps.You will surely lift lighter weight but don't get surprised because as long as you are pushing yourself hard,using lower weight and performing correct form you can achieve desired results.
Rep ranges are same as in above exercises.




4) Dumbbell Concentration Curls

Finally,to blast your biceps at the end of your workout you can add seated concentration curls in your workout.This exercise will primarily concentrate on brachialis muscle group and secondarily on the long head brachii muscles.

There will be no helper muscles in this exercise and when done properly this will surely give you insane pump at the end of your workout and you can fully exhaust them.