5 Bicep muscles grow Exercise Every Men Needs to Know

 

Biceps, triceps, Chest, Shoulder, Back and 6-packs are most Impressive things everyone wants it, Bigger Muscles makes a bigger impression. Bigger Muscles needs a bigger plan or strategy that’s why here are some exercise to grow your Bicep Muscles.

 

1)    Do dumbbells Curls:

Sit on Plain bench. Hold dumbbells in both of your hands with your arms fully extended and palms turned in. Curl the single dumbbells to your chest at a time and then repeat with other one.

You can do it with both dumbbells at same time.

·         Do 12-15 reps by lifting the weight that you can easily lift with 3 to 4 sets, after that you can increase lifted weight with grow your muscles.

2)    Do Incline Dumbbells Curls:

Sit on Incline bench at 45 Degree. Hold dumbbells in both of your hands with your arms fully extended and palms turned in. Curl the single dumbbells to your chest at a time and then repeat with other one.

You can do it with both dumbbells at same time.

·         Do 12-15 reps by lifting the weight that you can easily lift with 3 to 4 sets, after that you can increase lifted weight with grow your muscles.

3)    Do Metal Road Curl:

Stand with feet to your shoulder-width apart. Hold Metal Rod with your both hands at wide angle and do same curls to chest as said earlier in (1).

4)    Do Chin-Ups:

This exercise is very difficult at first but trust me after that it makes valuable for you. Just grip a bar with your hands place shoulder-width apart and your palm facing you. Cross your fit and lift your body until your chins goes up to your hands. Slowly Lower your back to starting position.

·         Do between 6-8 reps with 3 sets after that when you gained body strength than increase your set to 3 with grow your muscles.

5)    Do Concentration Curls:

Sit on a flat bench with your flat feet on the ground shoulder-width apart. Lean Forward and touch your elbow with your thigh and let your arm fully extended. Curl your dumbbells to the chest and keeping your elbow on same spot.

·         You can place your opposite hand on your opposite knee for stability

Do 6-8 reps with 2sets and repeat same with other hand.