Your biceps are a standout amongst other show muscles in your body and strong arms surely make you look great and fit. So why not take a shot at them and improve them look even.
On the off chance that we take a gander at the life systems of the bicep, it is a muscle known as ‘The Bicep Brachii’ and is contained two sections; the long head and the short head. The essential developments of the biceps are to have the capacity to flex and supinate the arm.
You don’t have to go to the exercise center in light of the fact that a couple of hand weights at home is all that could possibly be needed for you to chip away at your arms, and, specifically, biceps. It is critical for you to comprehend that doing the biceps exercise at home once in a blue moon won’t encourage your motivation. Normality and consistency are two critical elements in the event that you need to reach a specific dimension of wellness. So hustle up and do these bicep exercises at home with free weights.
#1 Standing Dumbbell Curls
The standing dumbbell biceps curl is a traditional bicep exercise that develops density and strength. This exercise should always be performed with a controlled motion.
Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended. Do two sets of 13 reps each with a break of 30 seconds between each set.
#2 Standing Hammer Curls
Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.
Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.
#3 Kneeling Single Arm Curls
The kneeling single arm curl will help you zero in on a few weak spots. Further performing the curl in a kneeling position negates the chances of using the entire body to heave the weight up.
Perform all the reps on your right arm and then move to the left hand. Do 2 sets of 10 reps for each arm with a 10-second break after each set.
#4 Concentration Curls
The concentration curl is a unique exercise because no movement is similar to it. Research has shown that if this dumbbell workout is performed accurately then you can achieve an exercise efficiency of around 97% for your biceps.
Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.
#5 Burpee Push Ups
Some might not agree but burpee push up is an amazing bodyweight exercise that builds muscle. Usually, this exercise is associated with burning fat, but let me tell me that it does help in toning your arms as you do a push up when you go down. It works your arms, back, chest, core, glutes and legs
Do this exercise for 60 seconds non-stop. Do not arch your back as it can lead to an injury or sprain. More focus should be on executing the push up in a proper form. Book appointments to spas, salons and gyms on spasalongym website!