Weight training forms a very vital part of a man’s exercise regime as without the use of weights it would become difficult for him to own a well built body with muscles all over. It is also important for him to eat a nutritious diet and intake the right supplements to hasten up the process of building muscles.
When it comes to weight training, arms, chest and bicep exercises should be practiced regularly to get the desired results. We bring to you the 6 best bicep exercises for men which will help you build strong and muscular biceps in a short span of time.
6 Various Bicep Exercises For Men
Hangover Barbell Curls
Kneel down on a bench which is inclined and lean your chest on the back rest. Let both the arms hang over on the other side. Keep the barbell at a distance lesser than the normal shoulder-width apart.Make sure that your chest and arms form a 90 degrees angle.
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Now slowly curl the barbell and then release again. Repeat 10 to 12 times.
Inclined Dumbbell Curls
For this exercise you must sit on a bench which is inclined and hold a dumbbell in each hand.keep both the hands on the sides. Start curling both the hands towards your chest, ensuring that you keep both the palms facing towards your body. Alternately, you can do the regular curls in which the palms face upwards. Repeat this exercise 10 to 12 times without stopping.
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Reverse Grip Curls With Bar
Hold a barbell in both your hands. Keep the palms facing downwards and the hands slightly lesser than the normal distance of the shoulder width.
Slowly curl up and then go back down. Repeat this exercise at least 10 times continuously.
Supinating Ball Dumbbell Curls
Take an exercise ball and sit on it. Hold one dumbbell in each hand and keep both arms on the sides with the palms facing towards each other. Now slowly curl both the arms together and turn up your palms halfway as you do so. This will help you finish one repetition with the palms facing up and you can turn them back to the initial position as you lower down your arms.
Hammer Curl In Pushup Position
Hold a heavy dumbbell in each hand and get in the normal pushup position. Make sure that the palms face each other.Keep your upper portion of the arm still and curl the dumbbell in any one hand towards the shoulder without moving the other hand. When done, lower down the dumbbell and repeat the exercise with the other hand.
Do 8 to 10 alternate repetitions for best results.
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Single-Arm Curl In Kneeling Position
Take a heavy weight dumbbell and hold it in the right hand with the palms facing inwards. Kneel down on the floor. Keep the elbow right near your ribs and slowly curl the dumbbell inwards.The palms should be so twisted that it faces the shoulders when you finish the curl. Repeat this exercise for as many times as you can till you feel completely tired. When done, perform the same exercise with the other hand.
When you feel that the weight is easier to handle, increase the weights gradually.