biceps workout chart step by step

Top 10 biceps workout chart step by step

In this article I will talk about biceps workout chart step by step. The biceps is the most popular of the muscles. this strong arms always stand out and help give us a solid image, to achieve them it is necessary to do exercises with weights to increase the muscle mass of the arms. The biceps workout chart step by step on this list is simple. And you need to start with a solid foundation in the fundamentals of arms development in order to achieve the long-term success of their biceps.  Although I said that these exercises are simple, this does not mean that they are easy. Its simplicity lies in the intuitive benefits that come from every movement of arms creation and the fact that you can do these exercises with a minimum commitment of time. Making the most of these exercises will still require careful attention to the training technique and variety of exercises. Although, each of my best biceps workout chart step by step will help you arm build at the same time the mass, shape and power in your biceps. These muscular areas are directed directly during each exercise to maximize the growth and efficiency of your workout. If you are serious about building large, muscular arms, this biceps workout chart step by step list for you!

Biceps workout with dumbbells

1. Curl in Hammer:

The Hammer Biceps Curl is one of the best-known exercises in the world of the gym and the one that is most used when developing the biceps muscles of the arm. To do this, we will not need any special machine or equipment, just two dumbbells. It is, therefore, an ideal exercise to do both in the gym and in our own home. Now we want to explain briefly and concisely how to perform this exercise perfectly and give you some tips to make the training as effective as possible.

biceps workout chart step by step
Curl in Hammer

First of all, I want to give you some good advice so that you do not fall into injury and so you can get the most out of it when you’re training:

  • Keep your eyes on the front
  • Stand with your legs slightly bent
  • Your feet should be open at shoulder height
  • You must have your back straight
  • Your arms extended to the sides of the body
  • Grab the dumbbells with the palms facing in
  • Keep your elbows close to your body and do not move them much
  • Do not sway the body much
  • Flex the legs to unload the weight of the dumbbells on the legs, not on the spine

There are two modalities of the hammer curl of biceps; standing and in the preacher’s bench, today I want to teach you the two modalities, they are equally effective, so you should choose the one you like the most or the one you can perform due to your situation:

  • Standing with a dumbbell in your right hand, raise the dumbbell with your forearm up, at your shoulder, pause and slowly lower to the starting position, then touch with your left hand.
  • Sitting on the preacher’s bench, with the dumbbell in your right hand go up it little by little with the help of your forearm, when you reach the height of touching almost your shoulder, pause for 3 seconds and slowly lower to the starting position, then in the left hand both of the same.

With this exercise you can get the most benefit to have hard and toned arms, whenever you train your arm you must include it in your routine, you need a daily job to be able to exploit all your juice. I recommend doing 10 repetitions for 5 sets of curl hammer biceps every day you train. 

  1. Curl in Inclined Bench

The objective of the curl with dumbbells on the incline bench is the long head of the biceps and it is very appropriate to be performed in the middle or as a final exercise of your training.

 biceps workout chart step by step
Curl in Inclined Bench

Payment Management Curl hanging with dumbbells on incline bench

Start: Lying on your back on an inclined bench, keep a pair of dumbbells with your palms facing the floor and arms outstretched. Start with the palm facing inward.

Execution: Make the curl with a dumbbell by turning the palm up and out without moving the elbow. At the end of the repetition, the palm should be placed slightly outwards. Contract the biceps by counting one, and then lower the dumbbell back down. Repeat with the other arm alternating them.

Variations: Perform the repetitions using both arms at the same time.

Advanced tip: When lifting the weight, allow the dumbbell to slide to the fingers to shift the weight. This creates a longer lever on the arm to develop a stronger contraction.

Possible alternatives to this exercise are the Curl in the inclined pulley, Curl with a dumbbell and the concentrated Curl. Do 3 to 4 sets of 8 to 12 repetitions and we need to follow biceps workout chart step by step.

3. Preacher with Dumbbell
For this exercise, we will use bar or dumbbell according to our comfort, although most prefer the bar. We sat on the bench with support in front very common in every gym and we started the repetitions.
The second exercise of the Monday routine requires performing 3 sets of 10 repetitions with each arm, resting 1 minute between each set. To perform the dumbbell preacher, take a dumbbell with your right hand and position yourself on a preacher bench (leaning bench), making sure your arm is resting on the top of the bench and the dumbbell is above your shoulders. Starting from this initial position, inspire while slowly lowering the dumbbell until the arm is fully extended. As you exhale, contract the biceps to return the dumbbell back to the starting position (over the shoulder). Once the recommended repetitions are completed, change your arm and start again. this Preacher with Dumbbell another role of biceps workout chart step by step.

biceps workout chart step by step
Preacher with Dumbbell

4.Curl Concentration with Dumbbell

The objective of the concentration Curl or concentrated Curl is the long head of the biceps and it is an excellent exercise to perform at the end of your training. The curl of biceps with dumbbell is an ideal exercise for the development of the arms. One way or another, it is usual to have it in our training routine because it exercises different parts of the biceps in a very intense and concentrated way. Therefore, we will explain how to work correctly as well as the different benefits that it generates.

biceps workout chart step by step
Curl Concentration with Dumbbell

The biceps are one of the most desired muscles by most people, both men, and women. While boys like to have a big, muscular biceps, girls like to have it fine and toned. There are many ways and many exercises to work the biceps, but today we are going to focus on a well-known exercise, the biceps curl with a dumbbell, which I have to recognize is one of my favorite exercises.

Execution of the concentrated curl

Start: Sitting on a flat bench or chair with your feet flat on the floor, in front of the trunk. Hold a dumbbell in one hand and place the other on the contralateral leg to hold on. Bend forward at the level of the abdomen with the working arm extended down between the legs and the elbow resting against the inner side of the thigh on the same side.

Execution: With the elbow resting on the leg to stabilize the upper arm, do the curl lifting the weight as much as possible with the palm facing up during the entire movement. Contract the biceps by counting to one and at the end, while rotating the wrist slightly outward, return to the starting position. Do all the repetitions with that arm and then change the other.

Variations: The concentrated curl of the foot (flexed at the level of the abdomen) can be made by holding onto a stable structure with the arm that does not work placed on the leg.

Advanced advice: To involve the long head of the biceps (which is what generates the biceps profile) as well as the brachioradialis (forearm) muscles, do not turn the palm upwards when lifting the weight; Keep it directed inwards as if you were doing a hammer curl.

Some alternatives to this exercise can be the curl concentrated in the pulley and the curl concentrated in pulley lying down. Do 3 to 4 sets of 8 to 12 repetitions.

5. sitting Alternating Curl with Dumbbells

If you want to enlarge the size of your biceps, you should know one of the most common exercises that can be seen in all gyms to work on that muscle. The alternative curl with dumbbells focuses all our effort on the biceps, which are worked separately, hence the inclusion of the word “alternate” in its name. And, of course, the only necessary material is a pair of dumbbells of the same weight.

biceps workout chart step by step
sitting Alternating Curl with Dumbbells
  • Take two dumbbells of the same size.
  • Keep your back straight, look straight ahead and feet spread at shoulder height.
  • Raise the left arm at the same time that the dumbbell turns until it reaches 90º at the highest point.
  • While descending the left arm and the dumbbell turns again in the opposite direction, raise the right arm doing the same movement as the left one in point 3.

Repeat the sequence as many times as you can.

Benefits of doing sitting biceps curls with dumbbells

The main benefit of the sitting alternative curl with dumbbells is the muscular development of the biceps. If you want to define them instead of enlarging them, do more than 15 repetitions in each series. This technique is ideal for athletes who can not afford to lose speed or develop huge arms in the gym, like footballers or athletes. Being such a focused exercise, it is difficult to find in it more advantages such as flexibility or resistance, beyond concentrated muscle training.

biceps workout with bar

6. Barbell Biceps Curl

The barbell biceps curl is an easy exercise to do but it can cause major muscle injuries if done incorrectly, because in many cases the person who is encouraged to do this type of training forgets that he must carry a predetermined body position and ends Positioning the body in the most comfortable way to lift the weight of the bar.

Curl with Bar

For this exercise, it is important to stand upright and in the correct position, to perform the barbell biceps curl and avoid injuries you must place your legs a little apart and bend your knees slightly.

In addition, it is important to remember that for this and most of the physical exercises it is necessary that the posture of the back be completely straight. Once you know the right position to start this routine, you proceed to take the bar in your hands. Do 3 to 4 sets of 8 to 12 repetitions.

7. preacher curls
One of the most powerful exercises to grow biceps is undoubtedly the preacher bench curl. Similar to those of concentration, preacher curls eliminate any impulse that you can gain by balancing the weight and focusing directly on the biceps. This exercise will also give you a great stretch at the lowest point of the exercise.

preacher curls

Instructions

  • Identify the Nautilus preacher curl machine. It consists of a chair with an armrest that is tilted at a 45-degree angle. A pair of handles is located below the rest of the arm and connected to the weights.
  • Adjust the machine. Use the weight adjustment that will allow you to train failure in 8 to 12 repetitions. Bring the backrest forward enough so that the chest is pressed on the rest of the arm. Lower the seat so that the rest of the arm pushes hard in the armpits when you are performing the exercise.
  • Sit and place your arms on the rest of the arm. If the elbows are not on the rest of the arm, you may have to raise the seat a bit. Put your hands under the handles and get a good grip with the palm of your hand, since you should not use your fingers on this machine.
  • Inhale deeply and pull the handles towards you until your forearms pass a right angle to the ground. Lower the weights while inhaling until the arms are fully extended, but the elbows are not blocked. Make sure you do not rest the weights and the biceps is under full tension at all times.

Check your form. Keep your buttocks firmly planted in the seat and resist the temptation to push with your legs as they get fatigued.

the temptation to push with your legs as they get fatigued.

biceps workout with pulley

8. Preacher with Pulleys
Dumbbells and bars are not appropriate for everyone. You may have an injury that limits your range of motion or simply feel that free weights are too difficult to handle. Either way, you can get bigger biceps by training with pulley machines. The basic curl movement will also work for the biceps muscle group, effectively.
Curl over the head (Overhead Curl)
Stand with your body perpendicular to the pulley machine with a grip attached to the upper cable. Take the footboard attachment with a supine grip and move far enough away from the machine so that your arm is level with the shoulder. Then, flex your arm towards the shoulder by bending the elbow. Use weights from light to medium. If you are in the middle of two pulley machines, you can exercise both arms at the same time.

Curl over the head (Overhead Curl)

Preacher Curl with pulley
The preacher curl with pulley focuses on the long and outer heads of the biceps muscle group. Start by placing a preacher bench so that it is facing the pulley machine. Sit and put both arms on the bench for a preacher, and take the bar attached to the cable with a supine grip. Bend your elbows and make a curl movement towards your shoulders, and slowly extend your arms completely, again. Do 3 to 4 sets of 8 to 12 repetitions.

Preacher Curl with pulley

So far today’s article. I hope you liked it and it will be helpful when planning your biceps workout chart step by step. If you have any questions, comments this article and I will answer you happy. A hug!

 

 

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