Best Exercises For Biceps Growth in 2022

Hello, Freaks! How Are You? Hope You All Are Fit & Fine.

And also trying very hard to achieve your dream physique.

So, today In this post we are here to tell you about the Best Exercises For Biceps Growth.

Now scroll down and pay attention to every exercise one by one.

What is Biceps?

The biceps brachii muscle is one of the central muscles of the arm.

The beginning at the scapula and the inclusion into the range of the biceps brachii imply it can follow up on both the shoulder joint and the elbow joint, which is the reason this muscle partakes in a couple of developments of the arm.

It gets its name from its two heads which converge in one remarkable distal body, characterizing the surprising construction of the muscle.

Related Post- Best Exercises For Triceps Growth

5 Best Exercises For Biceps Growth

Below are the 5 best exercises for Biceps growth which are given by our health coach

And the exercises are well proven and tested.

Now, look at the exercises.

1. Standing Dumbbell Curl | 5 Best Exercises For Biceps Growth

Otherwise called the exemplary twist, to play out this weightlifting procedure you require a couple of hand weights that are generally reasonable for your body type. Hold the hand weights at a manageable distance close to your sides. Turn your arms, palms looking ahead. Presently, without moving your upper arm-twist your elbows twisting the hand weights towards your shoulder however much as could be expected. Take a short delay and lower the load back to its unique position. Totally fix your arms when you return to the main position.

Reps: 15/12/10

2. Barbell Curl | 5 Best Exercises For Biceps Growth

Since it has become so undeniably obvious how to do hand weight twists, now is the ideal time to consummate its moves. Here is an itemized bit-by-bit manual for a free weight twist exercise. This is the conventional standing hand weight twist:

  • Stand straight with your center propped and chest open.
  • Hold a free weight with both your hands utilizing an underhand grasp. The hand weight should be held right external to your hips.
  • Keep your chest up, fix your elbows and lift your hands gradually while drawing in your biceps.
  • While keeping a stretch on your biceps, raise the hand weight to your shoulder level. Press your biceps here.
  • Begin bringing down the bar while keeping your biceps locked in.
Best Exercises For Biceps Growth
Reps : 15/12/10

3. Hammer Curl | 5 Best Exercises For Biceps Growth

  • The mallet twist is an incredible activity for the biceps and lower arms. Set up by getting a handle on a bunch of free weights and standing straight up with the hand weights by your sides.
  • You ought to utilize an unbiased grasp, meaning your palms are confronting your body.
  • Twist your arms somewhat to bring pressure into the biceps.
  • Keeping your body fixed and elbows in at your sides, gradually twist the free weights up beyond what many would consider possible.
  • Crush the biceps at the highest point of the development, and afterward leisurely lower the load back to the beginning position.
  • Rehash for wanted reps.
Reps : 15/12/10

4. Concentration curl | 5 Best Exercises For Biceps Growth

● You’ll require a solitary free weight and a seat to begin.

● Sit on the seat, spreading your legs.

● Rest your arm holding the free weight on a similar side leg, just beneath the knee, with the goal that the weight hangs down between your legs. Keep your middle upstanding by balancing out your random on your thigh.

● Twist the load up, zeroing in on pressing the bicep, stop at the top, then lower once more into the first position.

Reps : 15/12/10

5. EZ-Bar Preacher Curl | 5 Best Exercises For Biceps Growth

● Snatch an EZ-bar with your hands six inches separated.

● Rest your upper arms on the slanting cushion of an evangelist seat and hold the bar before you with your elbows marginally twisted.

● Without moving your upper arms, twist your elbows and twist the bar toward your shoulders.

● Stop, then leisurely lower the load back to the beginning position.

Reps : 15/12/10


In today’s post, we have guided you to the Best Exercises For Biceps Growth.

Now I will assure you if you follow this triceps workout you will see changes in your triceps muscle within 4 to 6 months.

Please share our post with your family, friends, and relatives so they can take benefit too by reading the post.

also, if you have any questions left in mind so you can ask us in the comment section.

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