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BICEPS MUSCLE GROUP EXERCISES


The majority of folks get pleasure from hitting their biceps more often as biceps are more noticeable. Furthermore, in view of the fact that the arms are used in countless every day activities, arms that encompass power make the activities fun and effortless.


The biceps muscles react comparatively fast to exercise. So, it’s vital to keep in mind not to over train the biceps.
Underneath you will discover all of the foremost biceps muscle group exercises.

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Body Weight Exercises

Chin Ups

  • For carrying out chin ups you do need pull up bar it is hard to carry out as it needs you to be capable of pulling up your full body weight with the use of your biceps and your upper back , so chin-ups aims to work on your biceps and your upper back strength and shape . Suggested frequency for executing this exercise: 2 to 3 times / week.

Weight Training Exercises

Zottman Curls

  • Zottman curls is a temperately simple and easy exercises to carry out, the essential equipment here is a pair of dumbbells. Hold the dumbbells with inward palm facing you, get a good grip and pull the dumbbells using your biceps and making the biceps curl, As you go to the upmost position hold the dumbbell for 1-2 seconds then twist your wrist so that your palms are facing downwards now lower the dumbbell slowly targeting your biceps and forearms.

Barbell Curls with Wide Grip

  • Barbell wide grip bicep curls works on biceps muscles. Only barbell and weights are needed to execute this exercise. Suggested frequency for executing this exercise: 2 to 3 times / week.

Close Grip Barbell Curls

  • Close grip barbell curls primarily targets the biceps this exercise is harder to execute depending upon the weight you are lifting. Suggested frequency for executing this exercise: 2 to 3 times / week.

EZ Bar Concentration Curls

  • EZ bar concentration curls works mainly on the biceps and is harder to carry out as weight increases. The equipments needed to carry out this exercise are EZ bar, plane bench / chair. Necessary Frequency for executing this exercise: 1 to 3 times / week.

EZ Bar Curls

  • EZ bar curls aims the muscle group of biceps from a changed position folks might find this exercise easy. EZ bar is necessary to execute this exercise. Suggested rate for executing this exercise: 2 to 3 times / week.

EZ Bar Preacher Curls

  • EZ bar preacher curls focuses mainly on the muscle group of biceps. EZ curl bar and a preacher bench is a must to carry out this exercise. Necessary Frequency for executing this exercise: 1 to 3 times / week.

EZ Bar Spider Curls

  • Some folks out there might find EZ bar spider curls harder depending upon their strength and weight they are lifting , necessary and essential equipments in this exercise are EZ curl bar / barbell and must have a preacher bench . Suggested rate for executing this exercise: 2 to 3 times / week.

Standing Barbell Curls

  • Standing barbell curls works mainly on the biceps and is harder to carry out as weight increases. A barbell is essential to execute this exercise. Necessary Frequency for executing this exercise: 2 to 3 times / week.

Alternating Dumbbell Curls

  • Alternating dumbbell curls targets mainly on the biceps , You have to carry out this exercise by one hand at a time , it’s is moderately simple to execute. The essential equipment to carry out this exercise is a pair of dumbbells. Suggested rate for executing this exercise: 2 to 3 times / week.