The most effective 7 Biceps Workouts in GYM (Biceps Day)

The most effective 7 Biceps Workouts in GYM (Biceps Day)

The biceps muscle is divided into Long Head and Short Head

The long head starts at the shoulder joint and the short head starts at the shoulder pad (this plate on your upper back is called the Scapula) and both heads fuse at the elbow.

The functions of the biceps are to bend the elbow, rotate the forearm (like a door with the key), and all the pulling movements (unlike the triceps used to push).

The Brachialis muscle is a third muscle that is not part of the baseball. Its function is to help the bay muscle to bend the elbow.

By mentioning the TRI muscle, the BI muscle occupies only one third of the upper arm, while the TRI muscle occupies two thirds of the arm.

7 Effective Biceps Workouts in GYM (Biceps Day)

1- Barbell Curl

An essential exercise to enlarge the BI muscle, it targets the short vertical muscle in a large proportion. You can start doing it in the baseball share.

Barbell Exercise Performance:

1. Hold the bar with a wide fist and stick the elbows to the lateral abdomen.
2. Lift the bar until it reaches the top of the chest, and be careful not to move the elbow so that the shoulder muscle does not interfere with the exercise.
3. Slide down the bar until the arm is straight.
4. Number of groups: 4 groups.
5. Number of Repetition: 6 to 12.

Safety Instructions:

• Keep your back straight.
• Do not swing back when performing exercise.

2- Barbell Preacher Curl

This exercise is also important for getting a strong pi, but it may seem to you that it is similar to the first exercise in the movement path, but the difference is that this exercise removes pressure on the shoulders and elbows.

Barbell Preacher Curl exercise Performance:

1. Hold the bar with a wide grip and place the elbows above the stand in the shape of | And not V-shaped.
2. Lift the bar until it arrives in front of your face.
3. When you get off the bar make sure to open your arms to the maximum.
4. Number of groups: 3 to 4.
5. Number of Repetition: 8 to 12.

Safety Instructions:

• Keep your back straight and steady.
• Do not carry the weight of your ability to not get injured in the elbow.

3- Dumbbell Curl

The more isolation you do to your muscle the more pressure on it, such as this exercise, when raising one hand only increases the concentration with one muscle, and therefore will be affected by each larger and respond to the exercise.

Dumbbell Curl exercise Performance:

1. Carry dumbells and place them next to the buttocks area.
2. Lift the dumbbell until it reaches the chest area, and make sure that the elbows are attached to the lateral abdomen.
3. Slide down slowly until your armor is upright, and raise with the other hand.
4. Number of groups: 3 groups.
5. Number of Repetition: 8 to 12.

Safety Instructions:

• Keep your back straight.
• Do not swing back when performing exercise.

4- Dumbbell Incline Curl

This exercise targets both the short and long head biceps, so it is important and should be added to your training program to get a 3D muscle.

Dumbbell Incline Curl exercise Performance:

1. Sit on a 45-60 degree tilted chair.
2. Lift the first dumbbell and gradually rotate your wrist as in the picture.
3. Slide down slowly until your armor is upright, and raise with the other hand.
4. Number of groups: 3 groups.
5. Number of Repetition: 8 to 12.

Safety Instructions:

• Keep your back straight.
• Do not carry the weight of your ability to not get injured in the elbow.

5- Dumbbell Concentration Curl

The importance of this exercise is to isolate the BI muscle, i.e., operating alone without the intervention of other muscles, and it is easy to perform.

Dumbbell Concentration Curl exercise Performance:

1.  Sit on a bench and bend your back slightly to the right or north.
2.  Fix your elbow on your thigh next to the knee joint.
3. Lift the dumbbells to the limit and slide down slowly until your arm is upright.

Number of groups: 3 groups.

Number of repetition: 8 to 12.

Safety Instructions:

• Place the other arm above your knee to support your back.
• Do not carry the weight of your ability to not get injured in the elbow.

6- Cable Curl

This exercise is the same as the first exercise, However, there is an important difference, the cable does the same effect when lifting weight, but it is different when lowering the weight, as it pulls you to the pulley, which promotes negative movement, which plays an important role in muscle growth.

Cable Curl exercise Performance:

1. The cable reel is transmitted below.
2. Hold the penis with a grip the size of the shoulder width.
3. Raise the weight up while keeping the elbow steady.
4. Go back slowly and don't let the cable pull you.

Number of groups: 3 groups.

Number of repetition: 8 to 12.

Safety Instructions:

• Keep your back straight.
• Do not swing back when performing exercise.

7- Chin-up

A great exercise if you want to enlarge the Bi and the back together, as well as if you want to burn more calories because it is a compound exercise.

Chin-up exercise Performance:

1. Hold a bar with a shoulder-size grip.
2. Pull your body until your chest reaches the elbows.
3. Lower the body until the arms are fully extended.

Number of groups: 3 groups.

Number of Repetition: 8 to 12.

Safety Instructions:

• Do not exercise without warming up.

And here we reach the end of our topic don’t forget to use the comment box, down there, to express all of your opinions