Build Strong Biceps with these 5 Workouts by Deepika Chowdhury

How in the world can a woman look this beautifully muscular! Most of the muscle power is demonstrated with the help of hands. This article will unlock the key to building powerful biceps like a pro.

Build Biceps with Dumbbells, Barbell and Cable

Flexing biceps is the universal salute for the bodybuilders across the globe, it registers a mark of strength in your mind. Biceps workouts are basic exercises which enhance the upper arm muscles and strengthen the arms to build up shoulders and back further. It is not about just bulging those muscles but about building the essential strength in your arms. Deepika Chowdhury’s unique and impactful workouts use a mix of equipments for effective targeted contractions. After all the more you squeeze, greater is the puff.

Biceps can be worked upon with dumbbells, barbell and cable in different ways. You might wonder that if the same muscle is involved, why one must do different exercises for it. Well, the truth is that you don’t get bored of doing one and different supporting muscles also get involved if you do different exercises of the same muscle and different kinds of equipments give varied level of tension in your muscles.

These five biceps workout go a step ahead from regular ones when done together one by one as Deepika does. Here she lets you know how to strengthen and build your biceps with 5 powerful workouts. Do 5 sets and 12 to 15 reps of each exercise to reach your aimed biceps gains.

Cable Curl

She began with Cable Curl. You have to stand up straight holding a cable curl bar attached to a low pulley. Grip the cable bar at shoulder width and keep the elbows close to the torso. The palms of your hands must face up. This is the starting position. Keep the upper arms stationary and curl the weights, contracting the biceps while breathing out. Move your biceps until they are fully contracted and the bar is at the shoulder level. Hold in this position for a second while squeezing the muscle. Bring the curl bar back to the original position, breathing in.

Concentration Curl

Next Exercise is Concentration Curl where you sit down on a flat bench with one dumbbell in front of you between your legs. Spread your legs with your knees bent and feet on the ground. Pick the dumbbell with your right hand, place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. This is the starting position. While holding the upper arm motionless, curl the weights forward, contracting the biceps, breathing out. Only the forearms should move. Continue until your biceps are fully contracted and dumbbells reach shoulder level. Slowly bring the dumbbells back, breathing in.

Barbell Curl lying against an Incline

Third exercise in the series by Deepika is Inclined Bench Barbell Curl. Here you lie against an incline bench, face down on an incline with your arms holding a barbell and hanging down. This is the starting position. Keep the upper arms motionless, curl the weight up as high as you can, squeezing the biceps. Breathe out while doing so. Pause for a second and then slowly go back to the starting position as you inhale.

Standing One-Arm Dumbbell Curl Over Incline Bench

Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting, taking up the weight slightly up sot the tension is felt in your biceps. Star with your weakest arm (usually left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension off your bicep. Repeat with the other arm to complete a rep.

Sitted Incline Dumbbell Curl

Last exercise is Incline Dumbbell Curl where you sit back on an incline bench taking a dumbbell in each hand, at arms length. Keep your elbows close to your torso and move the palms of your hands till they face forward. This is the starting position. Without moving the upper arms, curl the weights forward contracting the biceps, breathing out. Move the forearms only. Continue until your biceps is fully contracted and the dumbbells are at shoulder level. Hold in this position for a second and then slowly bring the dumbbells back to the original position, breathing in.

NAME SETS REPS
Cable Curl

5

12
Concentration Curl 5 15
Barbell Curl 5 12
Standing One Arm Dumbbell Curl 5 15
Incline Dumbbell Curl 5 12

About The Author

Deepika Chowdhury

She is a Pune based athlete, she is India’s first female figureIFBB Pro. India’s first female to be invited by Arnold Classic, Australia to represent India. Certifie.... Read More..

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