Biceps workout chart- 9 workouts to give you bigger biceps


Today we are gonna talk about Biceps workout chart. This Biceps workout chart consists of 9 basic biceps workout that will help you grow a bigger bicep. Before starting any workout from Biceps workout chart, let us do quick warm-up. For that you can use a rod or light weight dumbbell and perform curls to pump your muscle as shown below.

Biceps workout chartWhen you got your muscle really pumped, move on to the “Biceps workout chart”.

 

Related Post: Arms workout – Various workouts to get you bigger arms

 

Here are various Biceps workout from Biceps workout chart

1. BARBELL CURL:

The first biceps workout from Biceps workout chart is Barbell curl. This is the simple rod curl.

Hold up a barbell rod with your hands with a medium grip. Your palm should face forward. Extend your arms while keeping the rod near your abdominal. This will be your starting position.

Now raise the rod upwards towards your shoulder and after a pause take the rod back to the starting position slowly.

 

2. DUMBBELL CURL:

The second biceps workout from Biceps workout chart is dumbbell curl.

Biceps workout

Standup or sit on a bench holding dumbbells in your hands. Your arms should be placed to the side of your body with your palms facing each other. This will be your starting position.

Now keeping your upper arms stationary raise the dumbbell upwards to the shoulder level until your palm face the torso. After a pause at this position take the dumbbell back to the starting position.
Now do the Same with the dumbbell in other hand.You can also raise both the dumbbells simultaneously. It all depends upon your choice.

Related Post: 6 Simple but effective Basic Triceps workout for you.


3. HAMMER CURL:

The next biceps workout from Biceps workout chart is Hammer curl. This curl is different from dumbbell curl and both of them targets different muscles.

Stand-up holding dumbbells in your hands. Your arms should be placed to the side of your body with your palms facing each other. This will be your starting position.

Now keeping your upper arms stationary raise the dumbbell upwards to the shoulder level in the same position that is palm facing each other until your forearms touches the bicep. After a pause at this position take the dumbbell back to the starting position.
Now do the Same with the dumbbell in other hand.


4. INCLINED DUMBBELL CURL:

The next biceps workout from Biceps workout chart is Inclined dumbbell curl. 

Sit on an inclined bench with your back properly placed on the bench. Hold on dumbbells in each hand being held at arms length such that your palms face each other. This will be your starting position.

Now keeping upper arm stationary raise the dumbbell upwards to the shoulder level and rotate the forearm while motion so that your palm face upwards.After a pause at this position take dumbbell back to the starting position.

Now do the same with dumbbell in other hand.

 

Related Post: How Ez bar curls are different from and Straight bar curls??


5. INCLINED HAMMER CURL:

The next biceps workout from Biceps workout chart is Inclined Hammer curl.

Sit on an inclined bench with your back properly placed on the bench. Hold on dumbbells in each hand being held at arms length such that your palms face each other. This will be your starting position.

Now keeping upper arm stationary raise the dumbbell upwards to the Shoulder level in the same position that is palm facing each other until your forearm touches the bicep. After a pause at this position take dumbbell back to the starting position.
Now do the same with dumbbell in other hand.


6. PREACHER CURL:

The next biceps workout from Biceps workout chart is Preacher bench curl. This preacher bench could be a manual bench or machine preacher bench.

Biceps workout

Sit on a Preacher bench with your upper arms resting on the arm pads and chest placed against it. Now grab the bar from the rack such that your palm facing forward. Hold the bar up at your shoulder level without moving the upper arms. This will be your starting position.

Now lower the bar slowly as lower as you can and then take it back to the starting position.

Related Post: Triceps Workout- 8 workouts to give you bigger triceps.


7. CABLE BICEPS CURL:

The next biceps workout from Biceps workout chart is cable Biceps curl. The cross cable machine is used for curl.

Biceps workout

Place the pulley to the lower position. Attach a straight bar with it. Now grab the bar keeping your upper arm stationary. And your palm facing upwards. This will be your stating position.

Now slowly begins to curl the bar upwards keeping upper arm straight until your forearm touches your biceps. After a pause at this position take the bar back to the starting position.


8. OVER HEAD CABLE CURL:

The next biceps workout from Biceps workout chart is Over head cable curl. Another use of cross cable.

Biceps workout

Place both the pulleys of pulley machine at a position bit higher than your shoulder height. Stand in the middle of the pulley machine. Fully extend your arms and Grab the handle with your palm facing upwards. This will be your starting position.

Now slowly squeeze the bicpes on both side untill the forearms touches the biceps. After a short pause take the forearms back to the starting position.

 

Related Post: Flabby arm workouts- 8 workouts to get rid of that flabby arms.


9. CONCENTRATION CURL:

The last biceps workout from Biceps workout chart is Concentration curl.

Biceps workout

Take a bench and sit sideways on it. Now rest your one arm against your thigh and hold the dumbbell on the same hand which is resting such that your palm face the other leg. This will be your starting position.

Now raise the dumbbell to the shoulder level. After a pause bring it back to the starting position.
Now do the same by resting your other arm against your other thigh.

 

 

So, those were few basic Biceps workout from The Biceps workout chart, and the way how it should performed. if you are having the biceps day, go with this Biceps workout plan.

Thanks for your patience reading!!
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Stay healthy, Stay fit!!

EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

8 Comments

  • Well represented, easy to understand

  • One of the things that many people wants to achieve is to have a great looking biceps. The problem is they do not know the right way of biceps workout, which makes it hard for them to achieve their goal. I think by reading this information they will learn information that they can use.

  • Cable biceps curls is really good but i prefer single hand barbel curls because it gives power to both of my hand. I remember, I always used to lift weight from right hand pretty well than my left one. It really caused me problem when I was preparing for one social event, then I realised, I should focus on both hand equally. My trainer suggested me to try getting larger grip when lifting weight and I tried Grenadier Grip that helped me a lot because of its design. Its a small equipment but gave me great result.

  • What a fantastic article attractive well written makes me want to go exercise, joke lol it tells me how to get a good workout that’s true. Thanks so much

  • Wow its nice for my boyfriend 🙂 Thank you for sharing this
    -With love Jasmin

  • Great post! I’m not sure if all of these postions are recommended for women but personally I do biceps workout at home along with my yoga session so I usually do hammer curls and basic ones just to stretch out my muscles 🙂

  • quite interesting article

  • Excellent article. I will surely follow it. Besides, I want to take some supplement or better if SARM because I think it is important to take it to gain more mass. I have seen guys taking Ligandrol in gym to gain mass and increase strength while doing work out. I am thinking to buy it online. Hope it should work for me to gain more mass and strength.

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