Techniques for Biceps workout-:

Workout, Sweat, Glucose, Protein shake, then workout, sweat, glucose, protein shake, When you think about it you are at right place, When you think about workout as well as you think about your biceps because bulky biceps attracts, everyone wish to make biceps like his favorite star or bodybuilder, but pumping biceps is not an easy task because biceps is a small muscle so it take more time to pump as compare to other muscles, so don’t panic about it. Because biceps is a center muscle it situated between shoulder and forearms, so the space is less for pumping, that’s why it develops slowly-slowly. And it also depends upon your workout schedule and your diet. If you take good diet and proper workout so, it develop fasten, not too fast but not too slow. Biceps is a small but important muscle of your body, so let’s see, how can do the workout.


  1. Form-: If you want good shape of biceps so go slow, do proper repetitions slowly-slowly, I know it is deadly painful for you, but this is a right form to do exercise, stand properly don’t look down or side look straight and your arms must be close to your body then start exercise. If you not comfortable so you slightly far your hands from your body this is for beginners only. Don’t bend your body backward it gives you heavy back pain and you will take medicine to heal your pain.
Wrong technique, never do..
  1. Grip-: You can set the grip according to your body or according to your hands, always take a comfortable grip don’t copy others, if you are copy so you are get in trouble. Use your thumb properly for tight grip, because grip plays very important role for the shape of your biceps. If you want broad biceps so take a wide grip, if you want normal biceps take normal grip. Suppose you do exercise and suddenly your forearms and biceps are full of pain, so don’t loose the grip suddenly, it hurts you.

2-offset-dumbbell-curls      smartmag-featured-image-biceps-exercises-close-grip-standing-barbell-curls.jpg



  1. Right technique-: This is the most important thing, every person who go to gym they should know about this technique, when you pull the rod specially in biceps, pull the rod from lower and up slowly slowly and touch to lower part of your chest, then go down, then repeat this technique. So, follow the right technique and get bulky biceps. For dumbbells take the dumbbell and keep close from your body and start exercise don’t shake your hands while doing dumbbells.



  1. Exercise for bulky biceps-: There are 6 major exercise to develop your biceps-:



  • Barbell curl- Barbell curl is main and major workout for your biceps, don’t confuse in name barbell means rod, you can take the rod and fix the weight according to your power. Start from 10kg means 5kg per side, it is a enough light weight to start workout.



  • Dumbbell curl- Dumbbell curl is also for increase the size of biceps, it give strength to your biceps.



  • Incline dumbbell curl-Incline workout is basically for upper biceps, it develop your upper biceps most painful exercise of biceps, because you don’t have any support, you can only pull the dumbbell from the power of your biceps.


  • Hammer curl- In hammer curl your brachioradialis is trained to develop again and again the rotational of your muscle is connected to brachioradialis.



  • Zigzag barbell curl- Zigzag barbell curl is opposite of barbell, zigzag bar is a natural hand position grip, zigzag design is different it is a form of ‘Z’ shape. Generally Zigzag bar is used to develop small muscles like biceps.


  • Preacher curl- Preacher curl is give proper shape for your biceps, it is the most effective exercise for the middle area of your biceps.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Powered by

Up ↑

%d bloggers like this: