Shakil Ahmed is a Men’s Physique Athlete and a Certified Personal Trainer & Sports Nutritionist from Bangalore.
At bodyandstrength.com, he demonstrates how he pumps his biceps with the listed 4 exercises. He explained his favourite muscle group workout to the audiences.
Before starting his workout he does stretches for better mobility and flexibility. It is safe to perform stretching before exercises to avoid the risk of injuries arising from sudden pressure on muscles.
Watch out his biceps workout.
1. Standing Barbell Curl
Start with base and make sure that your knees shouldn’t be locked. Keep your elbows soft and slightly bent. Choose weight according to your comfort and do high count to pump up the blood circulation. The movement is coming up, squeeze and then coming back. You can do fast reps it will pump your blood.
Most of the people choose heavy weights liftand it results in jerk.
2. Hammer Curl
Stand with your feet, slightly bend your knees, and maintain a neutral spine. Make your wrist are straight. Now just simply raise the dumbbells up. Come to 90 degrees and then go back down.
Keep your elbows in front of your hips, breathe out while performing this exercise it will help your biceps engaging during the whole set.
Hammer curl is easy to perform you just need to know the movement of arms. It trains your biceps as well as other parts of the arms. The brachioradialis muscle is the main target of this exercise. Brachialis also works in this curl.
3. Incline Bench Barbell Curl
Start performing by lying against an incline bench holding the barbell, allow your arms hand vertically. Start curling up to all the way down stretch the heads of the biceps. Breathe out as flex up and exhale as you flex the arm.
4. Concentration Curl
This exercise hits your peak of the biceps. For performing this exercise you need a bench and a dumbbell. Grab the dumbbell palm facing forward. Sit straight and up your chest. Now bring the dumbbell up, curl it up to your chest and then come back down. The most important thing to remember is that your elbows should be locked. Breathe out while going up and breathe in while coming down.
This exercise focuses on the arms; it is one of the major exercises of weightlifting and bodybuilding.
| S.No |
Exercise |
Sets |
Reps |
| 1. |
Standing Barbell Curl |
4 |
12 |
| 2. |
Hammer Curl |
4 |
12 |
| 3. |
Incline Bench Barbell Curl |
4 |
12 |
| 4. |
Concentration Curl |
4 |
12 |
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