The development of bigger and stronger biceps is usually accompanied by a feeling of confidence and high self-worth. Having well-built arms also portrays the feeling of masculinity and athleticism. Apart from the physical perks, there are also a few benefits that are accompanied by having strong and well-built arms. Having well-built arms also makes the performance of basic activities like lifting items easy. Having strong arms also reduces your chances of developing injuries and increasing your metabolism level. Several workout routines can aid in the proper development of your biceps. These exercises include:
Concentration curl
Research has shown that the concentration curl is one of the most effective workout routines used for developing your biceps muscles. Other studies have shown that this is the most effective biceps workout because it works specifically on your biceps.
Instruction
Performance: Start by sitting on a bench while you place your leg in a V position. Grasp a dumbbell in your hand while slightly leaning in forward. Ensure that your arm is facing your torso while you place your elbow on your thigh. Keep the upper part of your body still while you pull in the weight gradually towards your chest. Maintain this position for a while before returning to your initial position. Repeat this procedure for at least twelve times on each hand to achieve amazing results.
Cable curl
This is another superb workout routine that enhances and develops the muscles of the biceps. This workout routine can be done in various ways and methods.
Instruction
Performance: Begin by standing close to a pulley machine while grasping the handle of the machine with your palms in an outward direction and your elbows close to your body. Put your foot in front of the other to maintain good stamina. Gradually curl your hands while putting your palms in the direction of your shoulders. Maintain this position for a while till you feel a stretch in your arm for a little while before returning to your initial position. Perform this workout routine on both hands for as long as you can before observing a resting period for about thirty seconds.
Barbell curl
The barbell curl exercise is a superb and common biceps exercise. This exercise is very effective because it aids in the proper development of the muscles of your biceps.
Instruction
Performance: Begin by standing with your feet spread apart while grasping a barbell in your hands. While breathing out, gradually curl the barbell towards your torso. Ensure that your chest is tightened throughout this workout routine to ensure that you get the best results out of this exercise. Maintain this position for a while before returning to your beginning form. Repeat it for as much as you can to ensure that you achieve visible results.
Chinup
Another superb biceps workout routine is the chin-up exercise. This exercise has been proven to be very effective over the years in developing the muscles of the biceps.
Instruction
Performance: Start by standing beneath a chin-up bar while putting your arms up in a way that it begins to face you. Grasp the chin-up bar with your hands. It might be required that you step on furniture to reach the bar. While grasping the bar firmly, breathe out gradually while you lift your body in an upward direction and bending your elbows at the same time. Ensure that your elbow is at your front while your biceps are used to pull your body off the furniture. Maintain this position for a while before returning to your starting position and repeating the procedure.
Triangle Pushup
Triangle pushup is a superb workout routine which has immense effects on the biceps muscles. Research has shown this exercise to be one of the best workout routines to develop your biceps.
Instruction
Performance: Start by positioning your body in a pushup form while ensuring that only your toes and hands reach the ground. Form a triangle with your hands while maintaining the pushup form. While ensuring that your body is straightened, gradually reduce your body in such a way that your nose is close to your hands. Pull your body upwards to your original form and ensure that your back does not form an arc. Repeat this procedure for as much as you can.
Kickback
The kickback workout routine is very suitable for properly developing your biceps muscles. Research has also shown that kickback is also suitable for developing your biceps muscles.
Instruction
Performance: Begin by grasping a set of dumbbells in your hand while slightly bending your knees. Push the dumbbells forwards and backward gradually while maintaining proper form. Repeat this procedure frequently to get superb results.
Conclusion
Numerous types of exercises aid in properly developing your biceps muscle. They include chin up, pullback, and many more.
