15+ Best Exercise For Wider Bicep.

 15+ Best Exercise For Wider Bicep,


Barbell Curls: Stand with a barbell in your hands, palms facing forward, and curl the barbell up towards your chest, focusing on squeezing your biceps.


Dumbbell Hammer Curls: Hold a pair of dumbbells by your sides, palms facing inwards, and curl the weights up while keeping your elbows close to your body.


Preacher Curls: Sit on a preacher bench and place your upper arms on the pad. Curl a barbell or dumbbells towards your shoulders, focusing on contracting your biceps.


Incline Dumbbell Curls: Lie back on an incline bench, holding dumbbells in each hand. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.


Concentration Curls: Sit on a bench, hold a dumbbell in one hand, and rest your elbow against your inner thigh. Curl the weight up towards your shoulder, focusing on the contraction in your biceps.


Cable Curls: Attach a straight bar or handle to a cable machine and stand facing it. Grab the bar with an underhand grip and curl the bar towards your chest, keeping your elbows stationary.


Reverse Barbell Curls: Hold a barbell with an overhand grip, palms facing down. Curl the barbell up towards your chest, focusing on squeezing your biceps.


Spider Curls: Lie face down on an incline bench, with your arms hanging straight down, holding dumbbells. Curl the weights up towards your shoulders, keeping your upper arms stationary.


Chin-Ups: Grasp a pull-up bar with an underhand grip, hands shoulder-width apart. Pull your body up until your chin is above the bar, emphasizing the contraction in your biceps.


Wide-Grip Barbell Curls: Hold a barbell with a wider-than-shoulder-width grip. Curl the barbell up towards your chest, focusing on squeezing your outer biceps.


Zottman Curls: Hold a dumbbell in each hand, palms facing forward. Curl the weights up towards your shoulders, then rotate your wrists so that your palms face downward as you lower the weights.


Standing Cable Crossovers: Attach D-handles to the low pulleys of a cable machine. Stand in the middle, with arms extended out to the sides, and bring your hands together in a crossover motion, targeting your outer biceps.


EZ Bar Preacher Curls: Sit on a preacher bench and hold an EZ bar with an underhand grip. Curl the bar towards your shoulders, focusing on the contraction in your biceps.


Close-Grip Barbell Curls: Hold a barbell with a narrow grip, hands shoulder-width apart. Curl the barbell up towards your chest, focusing on squeezing your inner biceps.


Hammer Strength Machine Curls: Sit on a Hammer Strength machine, grasp the handles, and curl them towards your shoulders, maintaining control throughout the movement.

Comments

Post a Comment

Popular posts from this blog

13 BEST SHOULDER SHOULDER WORKOUT AT GYM.

Image
When it comes to shoulder workouts at the gym, there are various exercises you can incorporate into your routine to target different areas of the shoulder muscles. Here are 13 effective shoulder exercises: Barbell Shoulder Press : Sit on a bench with a barbell at shoulder level. Press the barbell overhead while keeping your back straight and core engaged. Dumbbell Shoulder Press: Hold a dumbbell in each hand at shoulder level. Press the dumbbells overhead, extending your arms fully, and then lower them back down. Arnold Press: Start with the dumbbells in front of your shoulders with palms facing your body. As you press up, rotate your wrists, so your palms face forward
Read more

How To Build Abdominal Muscle At Home

Image
.? 0  Building abdominal muscles at home can be achieved through consistent exercise and a balanced diet. Here are some steps you can follow to build your abdominal muscles: Create an exercise routine : Create a routine that targets your abdominal muscles while also incorporating exercises for other muscle groups. This will help you maintain overall fitness and balance in your body. Cardiovascular exercises: Engage in cardiovascular activities like running, cycling, or jumping rope to burn extra fat and reveal lower abdominal muscles. Get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Focus on core exercises: Include exercises that specifically target the abdominal muscles, such as: Crunches: Lie on your back, bend your knees, and place your hands behind your head. Lift your upper body toward your knees, using your abdominal muscles to contract. Avoid straining your neck and focus on using your abs to move. Planks: T
Read more

Easy Exercise To Loss Belly Fat At Home For Beginners.

Image
If you are looking to lose belly fat at home, there are several exercises you can try. Remember that losing belly fat requires exercise, a healthy diet and consistency. Here's a simple exercise routine to get you starte d: 1. Plank: Plank is an effective exercise to strengthen your core and target belly fat. . Begin in a push-up position with your arms on the ground. . Keep your body straight, engage your core, and hold this position for 30 seconds to 1 minute.  As you build strength, gradually increase the duration.               2.  Bicycle crunches : Bicycle crunches engage your abs and obliques. Helping to tone your midsection. . Lie flat on your back with your hands behind your head. .Lift your legs off the ground and bring your right knee toward your chest while simultaneously rotating your torso and bringing your left elbow toward your right knee ..Alternate sides in a pedaling motion, as if you were cycling. Aim for 10 to 15 reps on each side. 3.Hill Climber: The hill clim
Read more