Which exercise should be done to strengthen biceps?

Biceps exercise:-

To do this exercise first hang on a pole that can handle the weight of your body and is easy to hold. Now hold the stick with both your hands. Keep in mind that both the hands should be held at a width a little less than the width of the shoulder. Also keep your palms by your side

New Delhi. Biceps Exercises: You must have heard that dialogue of Sunny Deol from the film Damini that, 'When this two and a half kg hand falls on anyone, neither man does not get up'. By the way, this dialogue will fit perfectly on all those people, whose arms are strong and heavy. Strong and muscular arms create a different confidence in a man. These days it is quite a trend among the youth as well. People spend hours in the gym to build big and strong biceps with a fit body. Today we are going to tell you about some such exercises which will help in increasing the size of your biceps in the right way.

Types of biceps Excercise

1. Barbell Biceps Curl Excercise:-

To do this exercise, stand with your feet open by putting proper weight in the rod. If you want to do it like a bodybuilder at an advanced level, then you can use a bigger and thicker rod. Now holding the rod in both hands, lift the weight upwards with the strength of the biceps. After the rod comes up, hold for a second and then slowly lower the weight down. When you lift the weight up, you have to exhale and when you take it down, you have to inhale.

Keep in mind that while lifting the weight, do not push from the body. Also, do not swing the weight like a swing. Apart from this, keep the elbows close to the body, but it does not mean that they should stick to the body. Do not put so much weight on the rod that while lifting it, the part above your waist leans back. Although it can happen when you apply very heavy weights at the advanced level, but it is a matter of advanced level, even after taking out two-four wraps in it, they finish the set. But you can go back and forth lightly at first, but don't make the upper body bow.

 

2. do biceps:-

Biceps curl is an effective exercise to get the biceps in the right shape and strengthen them. Take a dumbbell in both the hands and stand straight keeping the gap in the feet. Hands should be down. Bend your elbows towards the shoulder and bring it back to the previous position. Bringing the elbows towards the shoulder and then taking it back puts stress on the biceps, making them stronger

3. Chin ups Exercise:-

Chin up exercise is considered very important in building biceps. Doing this affects your waist and arms. In this exercise, keeping a distance of half to one foot between the palms, hold the rod and hang. Pull yourself up with all your might and take the chin above the rod and exhale forcefully. This exercise tones the biceps muscles.

4. Pullups Exercise:-

To do a pull up, while holding the rod, hang between the palms keeping a distance greater than the shoulders. Now pull yourself up and then down. This will widen your biceps and create cuts in them.

5. One Arm Pull up Excercise:-

One arm pull up is a bit difficult to do but it will make your biceps stronger and faster. To do this, the entire body weight has to be raised by holding the rod with one hand. Do this at least 10 to 12 times by changing hands.

6. Preacher Curl Exercise:-

This exercise creates both shape and size. In this you do not have to use the shoulder much. While lifting the weight, only the lower part of the arms is used in this. You can do this sitting comfortably. In the beginning, you can do 3 sets of 12 to 15 times.