🔥 3 BICEP EXERCISES TO INCREASE THICKNESS👇

🚨 Concentration curl

  • Target muscle: Brachialis
  • Synergists: Biceps Brachii (especially the outer or long head), Brachioradialis
  • Mechanics: Isolation
  • Force: Pull
Concentration curl
Concentration curl

✅ Starting position

  1. Sit on a bench with your legs apart, with a dumbbell in front of you.
  2. Pick up the dumbbell with your right hand and rest your right arm against the inside of your right thigh. Your elbow should be lower than the top of your thigh so that your elbow doesn’t pivot, and your right arm should be almost fully extended, with your palm facing away from your right thigh.
  3. Rest your left arm on your left thigh to support your back.

✅ Execution

  1. Exhale as you curl the dumbbell up towards your shoulder.
  2. At the top of the movement, hold the contracted position and squeeze your biceps for a count of two.
  3. Inhale as you lower the dumbbell to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat with your left arm.

🚨 EZ bar curl

  • Target muscle: Biceps Brachii
  • Synergists: Brachioradialis, Brachialis
  • Mechanics: Isolation
  • Force: Pull
EZ bar curl
EZ bar curl

✅ Starting position

  1. Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.

✅ Execution

  1. Keeping your upper arms fixed by your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
  2. At the top of the movement, hold for a count of two and squeeze your biceps.
  3. Inhale as you lower the EZ-curl bar to the starting position in a controlled manner.
  4. Repeat.

🚨 Cable curl

  • Target muscle: Brachialis
  • Synergists: Biceps Brachii (especially the long head), Brachioradialis
  • Mechanics: Isolation
  • Force: Pull
Cable curl
Cable curl

✅ Starting position

  1. Position in front of low cable pulley.
  2. Attach a wavy or straight bar to the pulley.
  3. Grasp the bar using a shoulder-width supinated (underhand) grip.
  4. Your arms should be fully extended and the cable should be pulled taut.

✅ Execution

  1. Keeping the backs of your upper arms, exhale as you curl the rope towards your shoulders.
  2. Hold for a count of two and squeeze your biceps.
    Inhale as you lower the rope until your arms are fully extended.
  3. Repeat.

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