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 :
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
|Standing Barbell Curl|
Below is the list of bicep exercises with Machines :
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:
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.Bicep Exercises can be healthy for you and may help you lose weight when included in your diet & exercise plan. To help you lose weight in a healthy balanced way and keep it off, see the Fitho weight loss diet plan, designed by dieticians and experts, now available for Rs 799.