So, I just want to give a few tips and some interesting bicep exercises to increase inches effectively to it.
First I want to write about a few exercises that are best for the biceps.
1. Standing Barbell Curl
How to do: Grab the barbell with an underhand grip and spread your legs a bit with the firm position. Raise the barbell to the hip's position. And as depicted in the image, raise the barbell without moving the elbows. After coming to the maximum height, slowly lower the bar and follow the same steps. Do this for 10-15 times in each set. Do 3-5 sets depending upon your capacity.
2. Standing Dumbbell Curl
How to do: This exercise is the same as the barbell curl. It has two variations. One is simultaneously raising both arms and another is alternate raise. Put your legs apart and firm. Now raise your arms which are at hip's position without moving your elbow much. Follow the same steps for 10-15 times slowly. Do 3-5 sets depending upon your capacity.
3. Concentration Curl
How to do: This exercise is done on the bench and take a dumbbell with appropriate weight. Rest your arm on the same side of the leg. Your elbow should below from resting position to increase the effect. Now curl the dumbbell to the height as shown in the image and pause for a few seconds and then lower the dumbbell. Repeat this for 10-15 times. Do this in the set of 3-5.
4. Incline Dumbbell Curl
How to do: This exercise require a bench set at an inclination of 45° and a pair of dumbbells. Now, sit on the incline bench and hold dumbbells in both hands. Raise the dumbells to the shoulder as shown in the image. Pause for few seconds and again lower the dumbbells to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.
5. Cable Fly Bicep Curl
How to do: This exercise is done on a cable fly. Hold the bar of the cable fly with both hands. Spread the legs and firmly at an approximate distance from the foot of the cable fly. Curl your arms to the shoulders and pause for a few seconds and slowly lower to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.
6. Preacher Curl
Note: This machine is helpful for beginners.
How to do: Set the weights on the weight rest appropriately and hold the handle. Now lift the handle as you exhale and curl to the shoulder and hold for a second and again take to the starting position. Repeat this for 10-15 times. Do this in the set of 3-5.
Now a few tips for better results
1. Ensure you are doing enough volume and enough arm exercises. Gradually increase the weekly volume dedicated to your arms.
2. Perform arm exercises to the beginning of the workouts.
All the best guys.
"If my mind can conceive it, if my heart can believe it--then I can achieve it."
- Muhammad Ali
Courtesy: All the above images are taken from google search engine.
