Make your bicep big with these best bicep workouts | Exercises of biceps | Workouts with dumbbells for arms | Bicep workout best | Best workout routine for biceps | Workouts for arms with dumbbells

A muscular biceps has many advantages such as your clothes fit well on you, your confidence is boosted, you also get a manly look which girls like very much.

Go on and start train your biceps from today if you want to take advantage of all these things and I am going to tell you 6 best biceps exercises which will definitely help in making your bicep muscles perfectly stronger and muscular.

First of all, understand this;

How long should biceps workout?
This is the common question of many people that how long the bicep workout should be, the answer is simple, the time you give to train another part of your body is the same time you should spend to train your biceps, means 45-50 minutes.

Many beginners do their bicep workouts for more than 1 hour Which makes them a victim of overtraining, by overtraining their muscle fibres is not repaired properly and their bicep never grows.

How can I increase biceps size?
•Focus on your diet
•Focus on techniques
•Focus on your breath
•Don't forget to warm-up
•Train your biceps 1 times a week

So here are 6 best workout for biceps:

1.BARBELL CURLS
Start your biceps work out with high-intensity exercise and barbell curls are one of the high-intensity and best exercise for bicep.this exercise hits on forearms, biceps and triceps brachii muscle.

How to do  barbell curls:
• Stand straight with your chest up,

• Hold barbell by using an underhand grip, make sure your chest up and elbows straight and tight, this is your starting position,

• Then raise your hands slightly by squeezing your bicep muscle, make sure you curl the bar up to shoulder height,

• Then give your biceps a one-second rest at the top,

• Then start lower down the bar slowly to starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

2.INCLINE BICEP CURLS
This is an effective exercise for biceps because it gives a massive stretch to biceps and trains the long head of the biceps brachii muscle.

How to do incline bicep curls:
• Just Sit on an incline bench or adjust your bench to incline position,

• Make sure your back straight and your abdominal muscles tight,

• Take a dumbbell in your both hands of equal weight, this is your starting position, this is your starting position,

• Then start lifting each dumbbell by squeezing your bicep muscles, make sure you curl up to shoulder height, pause for one second at the top,

• Then slowly lower the dumbbells back down to starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

3.HAMMER CURLS
Hammer curls are one of the best bicep workouts because it increases size and length of biceps. this exercise hits on outer forearms and long head of the biceps muscle.

How to do hammer curls:
• Stand straight with your feet and chest up,

• Take a dumbbell in your both hands of equal weight with your palms facing each other, make sure your elbows close to your body, this is your starting position,

• Then slowly curl the dumbbell up to your shoulder without rotating your forearms, pause for one second at the top,

• Then slowly lower the dumbbells back down to starting position and make sure you squeeze bicep muscles while curling.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

4.BICEP CURLS
This is most common and effective bicep workout with dumbbells because it hits all the bicep muscles at one time and also increases mass and strength.

How to do bicep curls:
• Stand straight and chest up,

• Take a dumbbell in your both hands of equal weight with your palms facing each other, make sure your elbows close to your body, this is your starting position,

• Then slowly curl the dumbbell up to your shoulder by rotating your forearms, pause for one second at the top,

• Then slowly lower the dumbbells back down to starting position and make sure you squeeze bicep muscles while curling.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

5.CONCENTRATION CURLS
Concentration curls are one of the best bicep workouts for mass gain, mainly it hits the inner forearms and sculpts the upper arm and develop the power and muscle strength.

How to do concentration curls:
• Sit on a bench by spreading legs, bend your knees at 90°,

• Then grab a single dumbbell with a right hand and hold it with an underhand grip,

• Then place your right elbow to the inner thigh and make sure your back straight,

• Now start curling dumbbell downward and upward slowly by squeezing your bicep muscles,

• Do the same with your left hand.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

6.OVERHEAD CABLE CURLS
This is one of the best and high-intensity workout to increase biceps and forearms size because this exercise hits all heads of your biceps and it also gives a massive stretch to your whole arms.

How to do overhead cable curls:
• Firstly set cable position on cable station at the higher of your shoulder, attach stirrup type handle,

• Then stand straight with chest up, straighten your back,

• Then grab the handle by supinating forearm position,

• Then raise your arm so that they are parallel to the floor, this is your starting position,

• Then start curling your elbows by squeezing bicep muscles, pause for one second then come back to starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.

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Make sure you start with a warm-up, pull-ups and chin-ups are best and also take 30-40 seconds to rest in each set. If you follow these 6 best biceps killer workout with correct poster and sets, definitely, you become successful in building a defined and muscular biceps and you rocked in a game.

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