How To Gain Biceps | Fit-Apple.Com

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How To Gain Biceps

When someone asks to flex a muscle you flex your biceps & not your calves. Biceps signify strength & power perhaps like no other body part. Everyone in bodybuilding wants big biceps as it is the most impressive area to develop & always a “TURN ON” or “OOOOH” factor for girls. Lets find out out how to gain biceps.

In human anatomy biceps is a two headed muscles. It lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle which is attached to the upper forearm.

If you want to win a bodybuilding championship or wants to look great at beach, training biceps is necessary. This article will provide an overview on exercises that can be performed to have big biceps. Remember diet & sleep also plays a very important role (50% & 30%) to have big biceps.

Best Biceps Exercises

In my opinion by far the best biceps exercises are the standing barbell curlone-arm preacher curlincline dumbbell curl, hammer curl & dumbbell concentration curl which can give you massive gain.

how to gain biceps

Barbell Curl

How to perform

  • Refer pic for positioning.
  • Hold bar with a shoulder width grip, with arms straight toward the floor and elbows locked an inch from your sides.
  • Curl weight toward the chest, while keeping the elbows and back fixed.
  • Contact the biceps as the bar reaches the front of the chest.
  • Resist weight as it slowly lowers to the floor for a full stretch.
  • Perform 3-4 sets with 8- 10 repetitions and make sure last two repetition should be tough to handle.

Alternative Exercises : Barbell curl can be performed by doing Close Grip EZ Barbell Curl & Wide Grip Standing Barbell Curl

how to gain biceps

One Arm Dumbbell Preacher Curl

How to perform

  • Refer pic for positioning.
  • Hold a dumbbell with the right arm and place the upper arm on top of the preacher bench.
  • Lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  • When you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height.
  • Perform 3-4 sets with 8- 10 repetitions and make sure last two repetition should be tough to handle.
  • You need to give shock to your muscles for massive gain.

Alternative Exercises : Cable Preacher Curl, Lying High Bench Barbell Curl & Preacher Curl

how to gain biceps

Incline Dumbbell Curl

How to perform

  • Refer pic for positioning.
  • Look out for an incline bench and lie down holding dumbbells in both the hands.
  • Curl the dumbbells up and out with both hands.
  • Slowly return to the main position.
  • Do 3-4 sets with 8 repetitions for each arm one by one and make sure last two repetition should be tough to handle.

how to gain biceps

Hammer Curls

How to perform

  • Refer pic for positioning.
  • Place palms in a neutral position with elbows fixed at the side of a body. Palms should be facing one another
  • Lower the dumbbells and repeat with each arm either one by one or parallel.
  • Do 3-4 sets with 8 repetitions and make sure last two repetition should be tough to handle.

how to gain biceps

Dumbbell Concentration Curls

How to perform

  • Refer pic for positioning
  • Look out for a bench and sit with both feet at one side.
  • Slightly bend your back and separate your legs so they’re wider than shoulder width
  • Grab a dumbbell & curl it towards your chest, squeeze at the top, then release the weight back down. This is one rep
  • Do 3-4 sets with 8 repetitions and make sure last two repetition should be tough to handle.

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How To Gain Biceps | Fit-Apple.Com
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