Effective Bicep Workouts

bicep workouts

Effective Bicep Workouts

As we start we need to know what kinds of muscle will be involved and targeted in these Exercise. Muscles that will be targeted are Bicep Longhead, Bicep Shorthead, Bicep Brachioradialis (Brachialis). Building those perfect Bicep Peak for each and every person that is working out, is nothing but a MYTH. Because every person is different, Genetics play a vital role. Unless you get proper guidance, this may limit your exercise towards wrong variations and reps.

The Wrist placement will vary in some variations. There are 3 types of grips involved here which are Supination (palms facing to the sky), Pronation (palms facing to the ground) and Hammer grip (palms held in this grip looks like a hammer).

Click here to Read 4 Simple Chest Workout to Build Aesthetic Chest Muscles

In this article Team Muscle Mileage is going to cover the best effective bicep workouts for you.

Why to plan before every workout

Bicep Anatomy

Everybody loves to workout their biceps and some love it so much that they would probably go the extra mile exercising those biceps daily in order to get bigger Arms. Which may lead to over exertion of the muscle, if injured it may lead to a good 3 months workout free rest. Hence planning a good workout is important so that you know what you will do next. Below are the workouts that Team Muscle Mileage recommends you to follow.

1. Standing Barbell Biceps Curls:

Barbell Curls

Targeted muscles are the Biceps Longhead, Biceps Shorthead, Bicep Brachialis and Forearms. Assisting muscles will be Anterior Deltoid.

2. Standing Dumbbell Curls:

Standing Dumbbell Curl

While hitting this variation at the finish motion twist the wrist outward to get that extra squeeze for your bicep in which the Short head is targeted more. Targeted muscles are the Biceps Longhead, Biceps Shorthead, Bicep Brachialis and Forearms. Assisting muscles will be Anterior Deltoid.

3. Standing Hammer Curls:

Standing Hammer Curls

Here the intensity level of the Bicep Brachialis is greater than the other targeted muscle which is the Bicep Longhead and Bicep Shorthead. Assisting muscles will be Anterior Deltoid.

4. Seated Preacher Curls:

Seated Preacher Curls

As this is an isolated movement the muscles targeted are the Bicep Longhead, Bicep Shorthead, Bicep Brachialis and Forearms. Assisting muscle will be the Anterior Deltoid.

5. Standing Machine Bar Curls:

Cable Curl

Targeted muscles are the Bicep Longhead, Bicep Shorthead, Bicep Brachialis and Forearms. Assisting muscle will be the Anterior Deltoid.

6. Seated Concentration Curls:

seated concentration curls

Targeted muscles are the Bicep Longhead, Bicep Shorthead, Bicep Brachialis and Forearms. Assisting muscle will be the Anterior Deltoid.

7. Standing Double Arm Crossover Machine Curls:

Overhead Cable Curl

Do note in this exercise the weight will be lighter compared to other variations. Targeted muscles are the Bicep Longhead, Bicep Shorthead, Bicep Brachialis and Forearms. Assisting muscles will be the Anterior Deltoid.

8. Standing Single Arm Machine Curls:

standing one arm bicep curl

Do note in this exercise the weight will be lighter compared to other variations. Targeted muscles are the Bicep Longhead, Bicep Shorthead, Bicep Brachialis and Forearms. Assisting muscles will be the Anterior Deltoid.

Team Muscle mileage recommends you to follow any 4 variations out of these 8. For 4 sets and15 reps each.

Not forgetting after every workout the body needs replenishment of a good protein shake, hence we at MUSCLE MILEAGE suggest you to use MUSCLE BEAST which provides an amazing 40gms of protein per 50gms serving (100 gms 2 servings) making your protein intake complete with a good muscle recovery.

And mind you each and every bicep is a perfect bicep. Just grow into it!!!

Muscle Recovery is at its Best, when you take proper rest.

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