In an earlier article we talked about exercises for triceps and now we come to its partner, biceps. Though this consists of only 1/3rd of the total arm but this makes your arm look bigger than anything else. This is that portion of the body for which men go out in gym and work for. All men want good, big and toned biceps. All ladies love men with great arms. While ladies generally want them to be toned so that they look better. So if you are a lady you have two purposes while going through this one, one is for yourself i.e. train your arms to your liking and secondly for your partner to get him some help in getting bigger and better arms.
PREACHER BICEPS
SETS:
Start with 4 sets in the beginning. Then gradually you can increase to 6 as you gain strength and stamina.
REPETITIONS:
At least 10-12 reps are recommended when we talk about this one. You can increase them as you gain strength and stamina.
WEIGHT:
This one depends as it can be done on machine, with barbell curls or with dumbbells. So chose the weight which you can lift easily and take out 10-12 reps. You can gradually increase weight with time.
TECHNIQUE:
The technique is much simpler. Just try to place the back of your hand such that your biceps feel the pump while you lift the weight. Stretch full hand and bring the barbell up to contract your muscle as much as you can.
BARBELL CURLS:
SETS:
This is one of the most basic exercises in biceps routine. So we suggest you to start with 4 sets and gradually increase to 6 after 2 routines. Also do it just after preacher curls to reap maximum dividends.
REPETITIONS:
Focus on more reps to get ripped and more weight for gaining more muscle is the golden rule. But here for this one, we recommend lifting as much weight as you can as this one is ideal for gaining more strength as well as muscles. So reps should not be less than 6-8 in any case but focus on lifting more weight.
WEIGHT:
For girls: Start with 2-3 kg plates on each side. As generally the focus is toned arms. If you want them bigger, lift heavier.
For guys: Start with 5 kg pates and compulsorily increase weight after two routines to gain those bigger arms.
TECHNIQUE:
The technique is easy. Fix your elbows near the side of the abdomen and then lift the rod up and then bring it down slowly stretching your biceps for bigger arms. Focus on movement for better results.
HAMMER CURLS:
SETS:
3 sets in the start will suffice. As you gain strength increase to 4-5.
REPETITIONS:
10-12 reps per set. Increasing the number of reps should be the focus.
WEIGHT:
For girls: 2.5 kg dumbbell for start and then up to 5 kg at max for the beginners.
For guys: 5 kg dumbbells for the start. And can increase as much as you can.
TECHNIQUE:
You can go for this one two ways, one is alternate i.e. one arm at a time otherwise both simultaneously. In the starting we suggest to go for alternate arms and subsequently both together. Hold the dumbbells in vertical position such that the ends face your head and toes. Lock your elbows beside the side abdomen then lift weight and slowly bring it down stretching your arms.
CONCENTRATION CURLS:
SETS:
3 Sets as it is the end exercise and you will not have much energy left. You can after two routines increase it to 4.
REPETITIONS:
10-12 reps a minimum and increase as much as you can after first few routines.
WEIGHT:
For girls- 2-3 kg dumbbell
For men- 3-5 kg dumbbell
TECHNIQUE:
Go for side concentration curls as shown in the pics. The elbow position of your arm is very crucial try to come as close as you can to the position in the picture. Use support of the other hand in case you cant get the desired sets.
image source 1234
