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Bicep Exercises

Bicep Muscles are located at the front of your upper arm. Bicep muscles are the ones you flex when showing someone how big the muscles in your arms are. Definition and cut of your arms develops after toning these muscles.

Biceps brachii “Bi” + “cep” literally, meaning “2 heads”; 2 parts to this one muscle- a long head and a short head located to the front of upper arms. Each muscle starts at a different point on the scapula (shoulder blade), but both muscles attach to the same place on the forearm and elbow. Bicep is a relatively small muscle but is used for varied functions like “pro-nation” (arm extended, palm facing body) to “supination” (arm curled).

List of bicep exercises:
Below is the list of bicep exercises with Dumbbells :

Bicep Curl Dumbbell Alternate Bicep Curl
Hammer Curl Dumbbell Prone Incline Curl
Preacher Curl Incline Dumbbell Curls
Reverse Curl Concentration Curl
Chin Up Cross Body Hammer Curl
Dumbbell Curl Seated Incline Curl
Twisting Standing Dumbbell Curl Incline off-set Thumb Dumbbell Curl
Dumbbell Alternate Curl Seated Reverse Dumbbell Curl
Decline Hammer Curl Standing Dumbbell Curl
Alternate Hammer Curl Seated to Standing Bicep Curl
Alternate Incline Hammer Curl One Arm Dumbbell Preacher Curl
Preacher Hammer Dumbbell Curl Seated Dumbbell Curl
Static Curl Dumbbell Curl with Static Hold
Hammer curl to press Incline Dumbbell Curl
Lying Supine Dumbbell Curl Seated Dumbbell Inner Biceps Curl
Split-stance Hammer curl to press Seated Bicep Curl
Sit Squat Biceps Curl Dumbbell Squat and Curl
Standing Dumbbell Reverse Curl Standing Inner-Biceps Curl
Standing One-Arm Dumbbell Curl- Incline Bench Incline Bench
Two-Arm Dumbbell Preacher Curl Zottman Curl

Below is the list of bicep exercises with cables :

Cable Curl Cable Hammer Curls – Rope Attachment
Cable Preacher Curl High Cable Curls
Lying Cable Curl Lying Close-Grip Bar Curl On High Pulley
Overhead Cable Curl Reverse Cable Curl
[Standing Biceps Cable Curl] Standing One-Arm Cable Curl
Cable Alternating Flex Curl Alternating Curl
Curl (with stirrups) Seated Curls
One Arm Curl Supine Curl

Below is the list of bicep exercises with Barbells :

Barbell Curl Barbell Curls Lying Against An Incline
Close-Grip Standing Reverse Barbell Curl Drag Curl
Lying High Bench Barbell Curl Preacher Curl
Reverse Barbell Curl Seated Close-Grip Concentration Barbell Curl
Wide-Grip Standing Barbell Curl
Drag Curl
Standing Barbell Curl

Below is the list of bicep exercises with Machines :

Curls Alternating Curls

Below is the list of bicep exercises with EZ Bar :

Jumping Jack Close grip EZ bar curl
Swiss Ball Preacher Curl EZ-Bar Preacher Curl
Reverse EZ-Bar Curl Telle Curl
Reverse Barbell Preacher Curls Spider Curl

See below for more details of bicep exercises & tips to grow biceps:

Muscular Bicep - Man

Big bulging biceps has been always ‘a symbol of masculinity and manliness’ epitomizing manhood and strength. Most bicep exercises are called ‘pulling’ exercises and generally involve curling your hand towards your shoulders like bicep curl. For Bicep, compound exercises are universally recognized to be superior muscle to isolation exercises as burning more calories

Bicep Curl: The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes: size, definition, strength & stamina
Biceps curls can be done using any of the following equipment: Dumbbells, Barbell, Cable machine, Biceps curling machine

Similarly, there is the Hammer Bicep Curl, Preacher Bicep Curl & the Reverse Bicep Curl.

Tips to grow bicep muscles
For developing the great biceps, try the following the routines.

-A tri-set repeated three times. Do a 10-12 reps of one bicep exercise like dumbbell curl followed by 10-12 reps of another exercise like preacher curl.

- Super Slow Reps: Slow down way when you do incline dumbbells curls. Perform each rep for a total of 10 minutes both a five second upwards and a five second downwards. At the top of the motion, make sure you fully supinate your hands.

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