Barbell biceps curls are an effective exercise to do to build up your biceps. Start with a barbell in both hands, holding it with a supine grip, palms facing out. Keep your feet shoulder-width apart and your knees soft. Slowly curl the barbell up toward your shoulders, hold it there for one second and then slowly bring it back down to the starting position.
Incline Dumbbell Hammer Curl
The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.
The incline dumbbell curl is a regular dumbbell curl, only you are now sitting back on an incline. This allows your arm to hang, which stretches out your bicep, making it work harder. To begin the exercise, sit on an incline bench with your feet flat on the floor. Allow each arm to hang by your side and, one at a time, curl the dumbbell up. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps.
These are awesome to add to your isolation workout because they truly isolate the biceps muscle!
Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.
With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps.
A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people, it’s a lot more comfortable on the joints and forearms than a straight barbell!
Wide-Grip Standing Barbell Curl
This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.
You can overload during your workout by using bands, chains, or a partner for forced reps, which you can’t do very well using only a dumbbell.
In this movement, you hold a dumbbell in each hand and have a palms-up (supinated) grip on the way up and a palms-down (pronated) grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.
Regular-Grip Barbell Curl
The classic. If you did only this movement in your biceps workout, you would still come out ahead.
Of course, you can play around with your grip width, which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.
Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group.
The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout.
Overhead Cable Curl
This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms!
For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.
Hammer curls are a variation of the traditional bicep curl. This exercise is done with a set of dumbbells rather than a barbell. Take a dumbbell in each hand, and standing with your feet shoulder-width apart and knees soft, keep your arms down at your sides and palms facing your sides. Slowly curl the weights up to your shoulders, keeping your palms facing one another, hold for one second and then lower them back down.
Having access to a cable machine allows you to target your biceps muscles without the use of free weights. Stand in front of the machine, set your desired weight and take a handle or the bar in each hand. Using the same arm motion as a barbell curl, pull the bar from your thighs toward your shoulders, and then slowly return it to the starting position.
The reps and sets you use for these exercises depend on your goals. If you are trying to hypertrophy your biceps muscles, work toward a higher weight with lower repetitions. If you are trying to get toned muscles, work with a lighter weight and higher sets and reps — for example, one to three sets of 10 to 15 repetition
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Ram Charan Food Diet Exercises To Get Bigger Biceps Chest
Load Up on Carbohydrates
Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.
Get Enough Protein, But Not Too Much
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.
- Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
- Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
- Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.
Replace Lost Electrolytes
Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.
This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.
Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.
Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.
Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.
Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts, are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.
Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.
Milk (Even Chocolate Milk!)
Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!
Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.
Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.
Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.
Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.
Flaxseed, Olive and Coconut Oil
The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.
An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.
Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.
Food that helps in biceps muscle building and