Biceps Workout Routine with Pictures

Want bigger biceps? Really? You are at right place. Probably you may know many exercises of biceps but there is a sequence of doing them. Getting bigger biceps like a hunk is not a difficult task. You need to concentrate on your workout and on your healthy diet. Simple fundamental of bodybuilding is “Eat healthy and workout regularly”. So here we go unravel the best bicep exercises which may help you to get bigger arms like a monster.
Killer Bicep Workout
Killer Bicep Workout

Biceps Workout Routine with Pictures

Do 3 sets of each bicep exercise given below. You can lift weight according to your stamina.


l. EZ-Bar Curl

EZ-Bar Curls Steps
EZ-Bar Curls Steps
EZ bar curl is the best biceps workout. Steps for doing EZ-Bar Curl are given below: 
  • First stand up straight by holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. 
  • Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. 
  • Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. 
  • Then inhale and slowly lower the bar back to the starting position. 
  • Repeat for the repetitions according to your capacity.

2. Incline Dumbbell Curl

This exercise is best for pumping your biceps. Steps for doing incline dumbbell curl are below:

Incline Dumbbell Curl
Incline Dumbbell Curl
  • Sit back on an incline bench with a dumbbell in each hand held at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. 
  • While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second. 
  • Slowly begin to bring the dumbbells back to starting position as your breathe in. 
  • Repeat for the repetitions according to your capacity.

3. Hammer Curl

Hammer curl is also the best exercise for biceps. Apart from biceps it also builds our forearms and triceps. Steps to do hammer curl are given below:
Hammer Curl
Hammer Curl 
Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso. 
  • The palms of the hands should be facing your torso. This will be your starting position. 
  • Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. 
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat for the repetitions according to your capacity.

4. Standing Biceps Cable Curl

Next exercise in our biceps workout routine is Standing Biceps Cable Curl. It is also the best exercise for biceps. Steps for doing this exercise are given below: 
Standing Biceps Cable Curl
Standing Biceps Cable Curl

  • Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. This will be your starting position. 
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps is fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. 
  • Slowly begin to bring the curl bar back to starting position as your breathe in. 
  • Repeat for the repetitions according to your capacity.
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