Bicep workouts

                                               BEST Bicep workouts

what's going on guys this is avi and  today I got seven different bicep exercises for anybody looking to get bigger arms  all right like I said in today I'm gonna show you seven different bicep exercises that are great for anybody who's looking to put on muscle to get stronger if you fill out your sleeves a little better and get some bigger arms  you got to make sure you're focusing on your biceps and your triceps so the seven exercises for triceps right up here if you want to read that  so go ahead.

First exercise

1.    So the first exercise that we got are just some regular dumbbell hammer curls now this is one of my possibly favorite dumbbells export or just bicep exercises in general because you're able to go heavy with it now a lot of times people end up going too heavy with this and they end up swinging this way and not really getting much out of the exercise the reason I say that you can go heavy with this is because of the neutral grip with your wrist you're not going for or you're not going pronated with your palm facing down you're not going supinated with your palm facing up both of which make it a little harder than neutral grip with your wrist makes it able for you to lift heavier weights with less tension on your joints so I really like this exercise also, it's just good at building the biceps so what you want to do here is make sure that you are focusing on keeping your elbow in the same spot throughout the entire exercise a lot of times you see guys going too heavy and they throw it up and then they're using like their back to throwback and get this wrist the I'm way forward you want to keep that elbow and that same spot the whole time and you want to curl it straight up control it on the way back down another side straight up control it on the way back down if you want to go both at the same time straight-up control it on the way back down does not just drop it down drops it down the negative portion of the exercise is almost twice as important as the way up just simply because people always forget about it so by putting extra emphasis into it you're getting more tension on the bicep so that's biceps exercise number one.

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Second exercise

2. All right exercise number two is going to be a seated alternating curl so a little different from the hammer curls because with the alternating curls what you're gonna do is start at a neutral grip but then as you curl this weight up you are going to supinate your wrist which means you were going to take your palm and they are going to end facing up this is going to be really good for getting a nice strong contraction so that contractions a little stronger than that contraction notice how my bicep shortens a little bit more about turning my palm up like that's going to help you get a nice peak contraction with that curl so but also I'm sitting so that you're not able to use any kind of momentum from bouncing with your knees a great way to get rid of any kind of cheating so I'm gonna get into a nice position I'm gonna have my elbows in that same spot the whole time I'm going to bring this weight up with a neutral grip and then as I get just past my knee I'm going to start to bring my palm to face up and back down another side neutral palm up and back down to neutral just like that so keeping that elbow in the same spot the whole time really focusing on squeezing it up at the top you're not going up and then back down you're not doing any of this we see this all the time we guys at the gym swinging with their back a little bit not getting that full contraction really stop doing this and stop swing in curl it up to squeezes at the top back down curl it up squeeze at the top back down that's biceps exercise number two.

Third exercise

   3.  Alright so the third exercise is actually a twosome a two-parter so what we're going to be doing our EZ bar curl is a great exercise for the biceps also you're able to go a little bit heavier because you're using a barbell and like the Easy Bar just simply because it's a little more comfortable on your wrists but there's two different ways that you can do the EZ bar curl that's probably the most common actually I don't even know what the most common would be but there's like I said you have your router you have two different ways your outer grip and then your inner grip the main difference between these are just going to be how it hits the bicep a little differently each way so if you go with the outer grip you're going to be curling this up and your wrists are going to be outside of your shoulder this is going to be really good for targeting that short head of your bicep which is going to be really good for thickness vs with your wrist inside of your shoulder it's going to be really good so for that versus the inner grip which is going to be curling up and your wrists inside your shoulder gonna be really good for that outer head of your bicep the long head so the same thing with the form, you want to be in a nice controlled position you want your elbows and that same spot the whole time you're gonna curl this weight up squeeze at the top back down nice controlled manner squeeze it up control it on the way back down if you're going the inner grip down in the middle shoulders back squeeze it up squeeze to the top control it on the way back down curl it up squeeze at the top control it on the way back down very simple make sure you're controlling your form that's biceps exercise number three.

Fourth exercise

4. Alright the fourth exercise that we got is an incline bench hammer curl now this might be my favorite dumbbell exercise my favorite bicep exercise of all time simply because it really works your bicep in a different way than normal and really well so you're gonna get into this incline bench you're gonna lean back now the whole emphasis here is that your elbow is behind your body so if you're curling this weight up and your elbows come in forward like that you're defeating the purpose so you want to be back behind the line of your body and you want it to stay back behind the line of your body and you can supinate your wrist if you want to personally hi like hammer just because it goes along the line of your body if I supinate my wrist I typically end up hitting myself so keeping those elbows back you're going to curl this weight up keeping that elbow in the same spot squeeze it up to the top drawback down you can do it both sides alternating you can do them both sides at the same time but just make sure you're keeping that elbow back because by keeping that elbow back behind your the body you are going to be smashing can you guess the outer head of your bicep which is the best which is the head that really I struggle with the most to develop and it makes it look big from the side and also helps to build a big peak which I like so a great bicep exercise just make sure you're keeping that elbow back throughout the entire movement so that  biceps exercise number fourth.

Fifth exercise

5. The fifth exercise that we got is again on the same client bench but we're gonna flip around and we're gonna face down and we're gonna do some incline bench hanging curls now you might call these a little bit differently I like calling them hanging curls because your arms are going to be hanging off the end of the bench this is gonna be really good for basically doing the opposite of what the incline bench hammer curls do was to keep your elbow back behind the line of your body these are keeping it out in front of your body so it's kind of like a dead weight preacher curl almost but because it's in front of your body you're gonna be hitting that inner head that that short head a lot better so we're gonna grab these weights you're gonna have them in front of your body hang and just like that you want your shoulders to be nice and even from there you're going to take this and you're going to keep these up put your elbows in the same spot so when you curl up you're not dropping your elbows back like this you're gonna keep your elbows in that same the spot you're gonna curl forward and up squeezing at the top back down another side keeping that elbow in the same spot back down you can do them both at the same time if you want that's a lot harder obviously because you're doing both at once versus squeezing up to the top back down make sure you're getting that full range of motion controlling the negative controlling the negative squeezing it up to the top controlling it on the way back down that's gonna be biceps exercise number five.

Sixth exercise

6.  All right so for the sixth exercise, I'm gonna apologize if the Lighting's a little off compared to over there but this is where the smith machine is because you're going to need the smith machine for this one it's going to be a drag curl now you can do these with dumbbells I personally like them with a smith machine because it does force you to do it the right way which is with your elbows coming back and you dragging it along the line of your body so you're gonna grab this just outside of your hips let this go all the way down and from there you want this basically touching your thighs and as you curl this weight up you don't want it coming in front of your body too much you literally want it sliding up along your body like your elbows drive backward really focusing on curling this way so you're kind of driving your elbows back while you curl this weight up just like that kind of it's a call to drag curl so driving those elbows back curling the weight up controlling it on the way back down driving them back curling up and throwing it all the way back down just like that really focusing on getting as much bicep activation as possible gonna be amazing for that long head because again that elbows going back behind the line of your body so again great for that the peak of your bicep so that's biceps exercise number six alright.

Seventh exercise

 7. The seventh and final bicep exercise is going to be a preacher curl now you can do these on the preacher curl machine you can do these with a barbell personally I like doing them with dumbbells because of the free range of motion so what you're gonna do is get into a nice position here one thing you want to be careful of when you're doing this is when you do get down to the bottom, you're not letting your shoulders come forward which is what I see with 90% of guys who are doing preacher curls is they curl this weight up and then they come down and they let the shoulders come forward and then they curl up they're like this and they come forward and they're like that and they have this like kind of shrug going on you don't want that so you want to keep your shoulders back in a nice strong position you want that full extension and then from there if you want to go supinate it the whole time you can I like starting neutral and then curling it up and supinating at the top squeezing then going back down in a nice controlled motion keeping your shoulders down and squeezing it back up controlling it on the way back down squeezing it up controlling on the way back down making sure that those shoulders are never coming forward like that so keeping them back and down the whole time be focusing on that mind-muscle connection with that bicep drive those elbows down into the mats one of the best tips I can give really focus on driving those elbows down that way you can really emphasize using your biceps as much as possible and that's gonna be exercise number seven so there are seven different exercises that you can do to build your biceps get bigger arms if you're trying to build your triceps too go ahead.

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