5 Best Biceps Exercises.
Hello Guys, Today I will tell you the 5 best Biceps Exercise So let's start one by one.The number one you have to start with always is a version of a barbell curl.
1.Barbell Curl.
I said version of a barbell curl because the standard barbell curl is something actually get the benefits of in another way.I will tell how to actually take that another level but the cheat curl is one that have been preaching benifits it provides us.
The next exercise is also allows to do what the barbell curl does and that's progressively overload but it does so in the form of our bodyweight and this is the chin up.
2.Chin Up.
Certainly the best bicep exercise you can do with your own bodyweight,but it's actually one of the exercises period because we can add additional weight if we want to continue to progressively overload the exercise but more importantly,here this exercise trains ourselves to utilize the Biceps to not just pull ourselves up to the bar but also to control that descent.Let's see our next exercise,It's a dumbbell cross body curl.
3.Dumbbell Cross Body Curl.
Dumbbell cross body curl is providing the benefits that are different and unique to this exercise that were not provide from the first two even though.Going to do here is going to be able to hit brachlialis more effectively because of the positioning of the dumbbell during this exercise the pronated grip here during the exercise is going to allow us to take away one of the functions that the biceps provides which is supination of forearm.Let's move on next exercise that is banded dumbbell curl.
4.Banded Dumbbell Curl.
Banded dumbbell curl gives the opportunity to do the more strict standard version of the curl where the overload is really focused on the concentric portions of the live but the additional band here is going to apply a different strength curve we know that when we do a regular curl the strength.So if we can overlap the two we can fill in the gaps.
5.Incline Dumbbell Curl.
Incline dumbbell curl is also called the incline stretch curl because there's a couple things we can do to make it even more effective for that. obviously we can use lighter weights because placing Biceps in this streched position and they're gonna be weaker.So you want to take it to the next level by applying a deeper stretch and you can do that by simply pronating the forearms at the bottom of the curl.
Now,remember the incline setup itself going to take your arm and put it back behind your body into extension and if we realize the full capability of the bicep is not just to supinate and flex the elbow and also flex the shoulder then taking that shoulder down into extension is something that we to do and add in the additional pronation takes care of that second component as well.
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