Seems very tough to grow biceps, try these exercise : Bigger biceps

Seems very tough to grow biceps, try these exercise, stubborn biceps

If you are not saturated with your biceps size or it seems very tough to grow then there are some shortage whether in your exercise or diet.

Before moving toward to biceps exercise keep one thing in your mind that correct diet is very important whether your want to grow your muscle mass or want to fat cutting.

If you are on good diet according to your body goal and still not getting bigger arms then surely your are not hitting your biceps enough or doing less intense exercise.

For getting bigger arms you have to hit your biceps muscles twice a week for better results.

Biceps is a muscle part of upper hand, it involves two Head, short head and long head for getting bigger biceps you have to target both of the head.

There are three important factor in bodybuilding i.e., diet, exercise, patience. patience is the key factor
of getting big biceps because great things take times to happen, so be patience and work hard you will surely get bigger biceps over the time.

Here are some best exercise to grow your biceps.

1. Barbell Curl

One of the best and easiest exercise for biceps. This exercise targets the biceps and increase the size and strength of biceps.

How to do

Grab the barbell rod shoulder width apart, shoulder pulled tightly together, chest should be up and expose the front of your biceps.

Elbow should placed directly under the shoulder, now curl the barbell up using the biceps and slowly return to the starting position. make sure that your shoulder should not collapsed forward.

Sets- 4

Rep- 15-20

Rest- 60 secs

3. Hammer Curl

This exercise target your biceps brachialis and brachioradialis.

How to do

You can either sit or stand while doing this exercise. hold a dumbbell in each hand, turn your wrist so that they are facing each other. keep your arms fixed to the body side and fit the dumbbell toward the shoulders, pause for a sec and return to the normal position.

Sets- 4

Rep- 15-20 per hands

Rest- 60 secs

5. Cable curl

In this exercise cable keep the tension on the biceps muscles throughout the movement.

How to do

Attach the handle of the pulley of a cable machine set to the lowest height. now grab the handle and take few steps back now curl the bar up to your chest and come slowly back to the starting position, upper arms should be locked in a place.

Sets- 4

Rep- 15-20

Rest- 60 secs

4. Concentration Curl

Concentration Curl helps to place more focus on the long head of the biceps, which makes the bigger biceps peak.

How to do

Comfortably sit on the bench and hold the dumbbell in one of your hand and place back of your hand on the inner part of thigh, your hand should be fully extended off the ground. now lift the dumbbell upward with the help of forearm, your upper arm and thigh shouldn't move during the exercise.

Set-4

Reps- 10-12

Rest- 40 secs

5. Single arm preacher curl

Preacher curls one of the important exercise in term of biceps peak, it target the short head of the biceps, which is responsible for biceps peak

In this exercise your biceps will be under tension for a long period of time.

How to do

Sit on the preacher bench and place your back of triceps on the pad and grab the dumbbell with one hand.

Lock your body in place and lift the dumbbell upward as you flax your biceps, pause the moment at the top of the curl to flex the biceps now return to the starting position, repeat with other hand.

Set- 3

Reps- 10-12

Rest- 40 secs