TOP 3 BICEPS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Biceps Exercises
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Top 3 Biceps Exercises

Top 3 Biceps Exercises
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Biceps muscle is very important and visible muscle of our arms. The biceps anatomy includes the biceps Brachii and the Brachialis and the brachii muscle also includes two heads Long Head of biceps and Short Head of Biceps.These top 3 Biceps exercises make your biceps amazing.

 

Functions :-

  1. Elbow Flexion :- Bending the arm at the elbow point to flex your biceps.
  2. Forearm Supination :- Rotating the forearm side to side like turning a key to unlock the door.
  3. Curling and Pulling :- The most muscles of our arms and forearms involved with the biceps in curling, pulling, pushing and pressing movements.

Brachii :-

Top 3 Biceps Exercises
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The anatomical name of the main biceps muscle is Brachii. The brachii muscle includes two heads of biceps – Short Head of biceps and Long Head of biceps.

 

Brachialis :-

Top 3 Biceps Exercises
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The Brachialis muscle is less known muscle. The brachialis muscle is located under the side of brachii muscle and they assists in elbow flexion.

 

Exercises :-

  • EZ – Barbell Curl
Top 3 Biceps Exercises
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Type –  Strength

Main Muscle Worked –  Long Head ( Biceps )

Equipment –  EZ – Barbell

Level –  Beginner

Rating –  9.4 (Excellent)

 

How To Do :-

  1. Stand straight and hold the ez – bar from the inner handle. The palms facing forwar. Keep your elbows close to your body. This will be your starting position.
  2. As you exhale, curl the bar upward and contract the biceps.
  3. After fully contracting the biceps at shoulder level hold and squeeze the biceps.
  4. As you inhale, slowly down the bar back to the starting position.
  5. Repeat for the recommended amount of reps.

Alternate Exercises :-

a)  Barbell Curl                                                                    8.8 ( Excellent )

b)  Dumbbell Curl                                                               9.0 ( Excellent )

 

  • Straight Bar Preacher Curl
Top 3 Biceps Exercises
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Type –  Strength

Main Muscle Worked –  Short Head ( Biceps )

Equipment –  Barbell

Level –  Beginner

Rating –  9 (Excellent)

 

How To Do :-

  1. Sit on a preacher bench and grab the straight bar at the shoulder width and palms facing forward. This will be your starting position.
  2. As you breathe in, slowly down the bar until your arm is fully extended and the biceps are fully stretched.
  3. Use the biceps to curl the bar until your biceps is fully contracted, as you breathe out while performing this motion. Hold the bar at the contracted position and squeeze the biceps.
  4. Repeat it for prescribed reps.

 

Alternate Exercises :-

a)  Preacher Curl                                                             9 ( Excellent )

b)  Single Hand Dumbbell Preacher Curl                  9.2 ( Excellent )

 

  • Dumbbell Concentration Curl 
Top 3 Biceps Exercises
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Type –  Strength

Main Muscle Worked –  Brachialis and Sec. Long Head ( Biceps )

Equipment –  Dumbbell

Level –  Beginner

Rating –  9 (Excellent)

 

How To Do :-

  1. Sit on a bench and grab the dumbbell in one hand in front of you between your legs and spread your legs and keep knees bent and feet on the floor.
  2. Place the back pf your biceps on your inner thigh. Rotate the arms inward. This will be your starting position.
  3. Curl the dumbbell and contract the biceps as you breathe you. Don’t move your upper arm. Hold the contracted position and squeeze the biceps.
  4. Slowly down the dumbbell back to the starting position as you breathe in.
  5. Repeat for recommended amount of reps and repeat again with second arm.

 

Alternate Exercises :-

a)  Single Hand Dumbbell Curl                                                                 9.5 ( Excellent )

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance        12 – 16/18 Reps

4 thoughts on “TOP 3 BICEPS EXERCISES (BY FITNESS EXPERT “GURU MANN”)

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