Still confused about what all the exercises you should do on your arms day? Watch this video to know the combination of exercises you should do to structure a killer bicep! Also doing some warm-up exercises 2-4 minutes before a workout will make you less prone to injuries but make sure you don’t warm up for too long.
SQUAT CABLE CURL :
A great exercise that impacts the biceps along with your quads and core. Keep your back straight and core tight. Feel the motion and pause for a second at the peak. Weight stays less because you’re really isolating the bicep and the movement is much harder than a cable curl. Rather focus on your breathing. Breathe out as the weight goes against the gravity.
PRO TIP: Aim to involve more than one muscle group at a time to burn more calories. Combine upper and lower body exercises.
SINGLE ARM OVERHEAD CABLE CURL
Primary muscles are the biceps brachii with forearms and shoulders as secondary muscles. A great exercise to add more mass on upper arm with a defined bicep. Keep your wrists firm so hands don’t lie back as you execute the curl. Elbows shall be at a 90-degree angle with the ground. Keep the motions slow and don’t move your elbows.
PRO TIP: Focus on one arm at a time. Go for single or alternate bicep/hammer curls. This way the TUT(time under tension) increases.
REVERSE GRIP CABLE CURL
One of the few exercises that helps you get that perfect egg shape bicep-curve joining your elbow. The weight stays less in this variation since the tension comes totally on the forearms and lower long head of the bicep. Keep your body fixed throughout the set. Don’t lean back as you curl up the bar. Elbows stay fixed to your body.
PRO TIP: Reverse it up. Try reverse grip curls to activate your forearms and get the perfect egg-shaped biceps.
ISOMETRIC PLATE HOLD
This exercise requires core, shoulder, biceps, and forearm strength to keep the weight up. A great exercise to add massive muscle mass. Try to include this exercise in a superset with another bicep exercise. Hold the plates for 40-60 seconds just after a bicep curl to feel the burn. Use a very slow rep timing and focus on the stretch and contraction of the muscle.
PRO TIP: Superset with isometric holds to maximize your pump and increase your muscle volume. Focus on breathing.
EZ BARBELL BICEP CURL
The primary muscle used is bicep with brachialis and brachioradialis as secondary muscles. Helps to give you a slightly tilted grip allowing you to hit the inner head of the bicep. Retract your shoulder blades and raise your chest to keep your torso as upright as possible. Hold the position for a second at the top and keep the movement slow.
PRO TIP: Play with your grip and tilt your palms inwards to hit your bicep from a different angle. Choose between EZ bar curls or V-extension cable curls.
CABLE HAMMER CURL
Target muscles are brachialis and brachioradialis along with stabilizing parts of the deltoids and the trapezius muscles. Helps you get a stronger grip and allows you to squeeze the biceps for maximum contraction. Do the exercise in a controlled way. Remember, elbows stay fixed to your upper torso and breathe out as the weight goes against the gravity.
PRO TIP: Just after curls, include the hammer curl variation to hit the muscle from a different angle. Go for dumbbell or cable hammer curls.
BICEP CABLE CURL
Targets the biceps along with back, shoulders & forearm muscles.
Keep your core tight throughout the movement so that the tension does not come on your back. Elbows stay fixed and aim for a full range of motion.
Hold the contraction at the peak for a second and bring down your hands slowly.
PRO TIP: Start with a basic exercise to warm up your muscle. Choose from cable curls, dumbbell curls or barbell curls. Increase the weight with each set.
As I always say, there is science behind you every movement while working out. Our custom training plans give you in-depth knowledge of each and every exercises. You need to have muscle & mind connection to make those muscles grow!