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Top 10 best biceps exercise to build bigger biceps

Big Biceps Everyone dreams of having big and attractive biceps because everyone wants their t-shirts to fit into the biceps and complement the fitness. if you have knowledge about proper biceps exercise then you can build your biceps.

If I talk about fitness then everyone sees the biceps first, if your biceps are good then people start telling you to fit and everyone likes to hear their compliments.

And those who are fond of doing gym or prefer to build body also pay attention to their biceps first.

People want to make big biceps and they work hard in the gym but they do not see any growth in their biceps, then friends may not be the reason for exercising properly or choosing the wrong exercise. Might

So today I am going to tell you all the exercises of some of the best biceps that you do correctly, you will definitely get growth in your biceps.

But remember one thing, no matter how good a trainer is, in a day or a week, the size of OK biceps cannot be increased.

1. Barbell Curl

best biceps exercise Barbell Curl

This exercise is very important for our biceps or we can also call this exercise the basic exercise of biceps because this is the first exercise for biceps.
And this exercise directly affects our biceps, just the way to do this exercise should be right.

How to do this exercise

Sets- 4

Reps- 12, 10, 10 , 08

Rest- 60 sec

  • To do this exercise, first of all, you should use a thick barbell which makes your hand grip well.
  • By holding the weight according to Barbel, hold Barbel equal to your shoulder.
  • Now take the barbell to your chest, then slowly bring the barbell down and make sure that your elbow does not move.

2. Hammer Curl

Hammer Curl

This exercise helps to thicken our biceps because this exercise affects our entire biceps while doing this exercise, our entire biceps muscles work.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • In this exercise, you will take the dumbbell and hold it exactly as given in the picture above.
  • Then with dumbbells, we will run the hands first one hand and the other hand

 

3. Preacher Curl

best biceps exercise Preacher Curl

This exercise is mostly used exercise. it gives our biceps the right shape. it brings our biceps in a round shape. You must have seen when someone sees their biceps, their biceps move upwards in a round shape. Come, this shape meets this exercise

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • In this exercise, you have to use a barbell if it is zigzag, then it is better.
  • Curling with barbell on a machine with a preacher and open your hands all the way down

 

4. One Arm Dumbbell Curl

One Arm Dumbbell Curl

People also use this exercise a lot, but due to not exercising properly, this exercise is not effective.
This exercise is the best and effective if people do it correctly

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • Stand up with dumbbells in both your hands and bend your knees lightly.
  • Grab the dumbbell according to the image above and curling one by one and make sure your elbow does not move much.

5. Incline Dumbbell Curl

best biceps exercise Incline Dumbbell Curl

In this exercise, you run your entire biceps. Means that do not work in other exercises also run in this exercise and concentrate on the whole biceps.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • First, you have to sit on the incline bench with a dumbbell in your hand as given in the picture above.
  • Then do one by one curling with dumbbells and remember that your elbows will remain in the same place.

6. Preacher dumble Curl

Best biceps exercise Preacher dumble Curl

This exercise also works to give you the right shape of biceps and this exercise is more effective than the preacher curl.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • We do this exercise just like a preacher curl, in that we use barbel and in this, we will use a dumbbell
  • In this, we will run the dumbbells one by one

7. Close Grip Barbell Curl

best biceps exercise Close Grip Barbell Curl

This exercise helps to make our biceps long and becomes quite attractive.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • This exercise is like a barbell curl, just a little different. In this, we close the barbell and hold it.
  • In this, we keep our elbows slightly forward so that all the focus is on our biceps.

8. Decline Dumble Curl

Decline Dumble Curl Best biceps exercise

This exercise Decline dumbbell curl helps to give our biceps a round shape. There is some difficulty in doing this exercise but it is very effective.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • In this exercise, we will use incline benches and sit with dumbbells as in the image above.
  • Then both will do one by one curling

9. Cable Curl

best biceps exercise Cable Curl

This exercise cable curl helps to increase the size of our biceps. In this exercise, we run our biceps from top to bottom.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • For this exercise, we will use the cable and we will curl it towards the chest
  • In this, we will maintain your elbow in one place while curling the cable.

10. Concentration Curl

best biceps exercise Concentration Curl

This exercise focuses on our entire biceps, which gives shape and size to our biceps. If you do this exercise correctly then this exercise is very effective.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • To do this exercise, we will do it on the bench and run the dumbbell with a single hand as given in the picture above.
  • In this exercise, you have to open your hands completely towards the bottom and move upwards.

If you also love your biceps and you also have to increase the size of your biceps, then use all the exercises mentioned above correctly, you will soon see a difference in the size of your biceps.
And not only this, but your biceps will also build in the right shape, which will make your body look more attractive.

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