Home How To Guide Training Arms exercises 💪BICEP WORKOUT FOR MASS AND STRENGTH

💪BICEP WORKOUT FOR MASS AND STRENGTH

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🔥 BICEP WORKOUT FOR MASS AND STRENGTH

  • Target muscle: Brachialis
  • Synergists: Biceps Brachii (especially the short head), Brachioradialis
  • Mechanics: Isolation
  • Force: Pull
overhead cable bicep curls
overhead cable bicep curls

Overhead cable curl

Starting position

  1. Stand between two overhead pulleys and grasp a stirrup in each hand.
  2. Raise your arms so that they are parallel to the floor.
  3. Supinate your forearms (turn your palms upward).

Execution

  1. Keeping your upper arms still, exhale as you flex your elbows and curl the stirrups toward your ears.
  2. Hold the contracted position and squeeze your biceps.
  3. Inhale as you return the stirrups to the starting position.
  4. Repeat.

Incline Barbell Curl 

Incline barbell curl vs incline dumbbell curl which is the best? When it comes to answering this question both create the same tension on muscle fibers one advantage incline dumbbell curl has over incline barbell curl is the ability to focus on one side. Preacher curl can be a great alternative for incline barbell curl. It’s a good bicep exercise that pumps the muscle. Incline barbell curl must do exercise in bicep strength training.

Incline Barbell Curl
Incline Barbell Curl
How to do incline barbell curl 

Lie on the incline bench arms hanging downwards hold the barbell with your arms this is the starting posting keep your shoulders tight then slowly curl the barbell and squeeze the muscle as much as you can and come down slowly. We recommend you to perform as many reps as you many for bigger arms.
Standing barbell curl

Standing barbell curl is the best alternative for concentration curl. In barbell curl, you can work on both arms at the same time and equally. The proper positioning of the grip is very important there are two types wide grip standing barbell curl, regular grip standing barbell curl. Wide grip puts tension on the shorter head of biceps and regular grip targets the outer head of biceps.

Standing barbell curl is a great arm workout. It also puts the maximum press on bi’s The main purpose to do standing barbell curls is to strengthen brachialis muscle. Standing barbell curl is must add exercise in your bicep workouts. Most of the men out there do this exercise in the wrong way they move the barbell up and down fastly without putting any pressure and tension on muscle fibers.

How to do Standing Barbell Curl 
How to do Standing Barbell Curl
How to do Standing Barbell Curl 

Stand firmly hold the barbell to the width of your shoulders. Take a wider grip to pressure shorter head of the muscle and to target outer muscle bring your hands little closer. Different positioning hits different parts of the muscle. keep your head straight and chest up then slowly lift the barbell and squeeze the bicep and slowly come down Perform this exercise slowly you should feel the tension in your bi’s.

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