Bicep Workouts – Your Golden Guide for Stronger and Firmer Muscles
Bicep workouts, like other workouts, is essential for stronger and firmer muscles for the lifting of objects. Don’t confuse with bicep in your upper body with your lower body. Bicep workout is for the muscles in our upper body, which we called as biceps brachii.
Bicep workouts are the routine exercises that we perform for biceps brachii; it is the prominent muscle on the front side of the upper arm. Two groups are building your brachii. You can find the muscles in your shoulder blade and joint.
While doing this workout, there are common mistakes to make your arms bigger. Especially when you are still a beginner, you should avoid curls and triceps extensions. You can opt for free-weight compound exercises like squats and deadlifts. Heavy lifting can gain muscle mass, but. However, you cannot do so for isolation exercises.
Another mistake in doing bicep workouts is overtraining. Like to other body muscles, proper exercise for your bicep muscles can help them grow. Your arms are the most used when you are doing additional training like chest and shoulder workouts.
Now, if you are doing your bicep workouts, you should not take for granted your other muscles. Having a proportionate muscle in your body is important than making certain parts look more prominent.
And the most significant factor of each bodybuilder for their workouts is eating enough healthy foods. Eating foods rich in protein is one way to maintain proper growth of your muscles. It also provides nutrients that your body need.
Your Set of Workouts at the Gym
Now that you are aware of what could have been wrong when doing bicep workouts, you can consider our best pick routine exercises. These are the most proven workouts to build more bicep muscles.
Standing Dumbbell Curl
The standing dumbbell curl is our classic bicep workouts. Doing the curl workouts target the bicep muscles.
How to do this workout? Start your position by holding a dumbbell in each hand while standing. Hold it by your side, palm facing forwards. Then, make sure your elbows are close to your torso. While doing this, exhale and do the curl weights about the level to shoulder, contracting your biceps.
Cable Rope Hammer Curl
If you want to have the look of bigger muscles, you may want to try the cable rope hammer curl. Instead of using a dumbbell, try using the cable machine for a more steady and constant weight to your biceps. Over time, you can achieve the firmness of your bicep that you want.
Incline Dumbbell Curl
Another workout for bicep that may help improve the muscles in your arm is doing the incline dumbbell curl. Sitting on the incline bench will give more pressure to the upper area of your biceps.
How to do this workout? Before doing the incline dumbbell workout, make sure that you lighten the load because of giving more effort in this workout. Also, since you are using a bench, set it to a 45-degree incline. By doing so, you can start by lying your back against the bench. Then bend your elbows and curl the dumbbells as close as to your shoulders. Next, lower the dumbbell to your starting position, slowly. You can do otherwise by lying your chest against the bench. Repeat lifting the same way for incline dumbbell curl. However, this workout isolates your biceps.
Barbell Bent-over Row
Aside from doing workouts with curl, you can do routines involving pulling. Drills which includes pulling can make your bicep muscles more firm and robust. In barbell bent-over row, this exercise can still make your bicep muscles maintain its proper form and function.
How to do this workout? Your starting position should be in flexed knees and a hinge over from the hips. Next, maintain a neutral spine with your hands shoulder-width apart. Then, pull your elbows behind you and hold for a while before pulling the weights back down. Watch out for pulling down the barbell into the level of your belly button.
The chin-up workout does not single out other parts of your body. As you can read in the following, doing this workout can also be beneficial to your arms, shoulders and back. If you can do it properly with your arms, you can have a complete set of workouts by doing this.
How to do this workout? Grab the bar with your palm facing towards. Then, make your grip narrow than shoulder width. Next, pull yourself up until your head is above the bar, below your chin. Hold the position for a second and slowly lower back to the starting position.
Your Set of Workouts at Home
Like other workouts, you can do bicep workouts without using a machine. One way is to perform planking. There are different positions of planking. You can do plank tap, side, and down.
Doing the basic plank starts with your palms flat on the floor, hands shoulder-width apart and shoulders stacked directly above your wrists. Then extend your legs behind you, and your feet are hip-width apart. Next, tuck your tailbone and engage your core, butt and quads. Hold it for a set amount of time.
Other than planking, you can do push up for your bicep workout. Push up, decline and incline, trains your bicep muscles to have more strength.
Basic push up begins with a high plank with your palms flat on the ground. Your hands apart, the same with your shoulder-width. Then your shoulders stacked directly above your wrists, legs extended behind you and your core and glutes engaged. When in this position, bend your elbows and lower your chest to the floor. Also, drop your knees if needed. Push through the palms of your hands to straighten your arms.
Strong Tips for Good Bicep Workouts
Knowing the routines for your bicep workouts are not enough to achieve stronger and firmer arms. You can also maximize each exercise to achieve best results.
Tip # 1: Before doing workouts, prepare yourself.
Preparation involves perfect warm-up. A warm-up means giving your muscles a little fire up for heavy lifting. The increase in temperature of our body can help reduce the risk of muscle rips and tears. It also delivers more red blood cells for oxygen and nutrients. These are important for your muscles to work correctly.
Tip # 2: Plan your workout for the entire duration.
If you are planning to do bicep exercises and other bodybuilding workouts, you will need to prepare for at least six workouts. Keep in mind that our body can fully adapt to these workouts. Over time, the benefits will not improve our muscles. So, you must prepare more than six exercises.
Tip # 3: Breath In, Breath Out!
While doing bicep workouts, breathing is essential. Proper breathing can prevent your body to experience a spike in blood pressure. You can also practice for structured, rhythmic-like breathing to help you concentrate, calm yourself and keep your movements more controlled. Imagine your body with an inadequate amount of oxygen.
Tip # 4: Plan for phase and rest in between sets and reps.
Achieving the perfect bicep muscles cannot be done in a glimpse. You will need some rest in between each set and reps. Three to four minutes of rest will help your muscles to regains its strength. Then you can add more weight to your next set. Make sure you do your workouts in phases. Don’t overdo your bodybuilding.
As we conclude the Tips:
Doing good bicep workouts will make your upper arm stronger and in better shape. Just make sure that you are doing it right and in moderation. Result of our exercises can be achieved as soon as we are doing the routines properly. Rushing for the outcome of your workouts are not advisable.