Biceps Workout For Beginner, Intermediate & Advanced Level Exercise - Awais World

Welcome to the Awais World blog here are biceps exercise routine schedules for novices, intermediates, and progressed. This exercise will focus on the biceps, which are the muscles on the facade of your upper arms. As usual, warm up prior to starting activity and counsel a wellness expert or medical care supplier in the event that you have any wellbeing concerns.


Biceps workout for beginner, intermediate and advanced - Awais World

Biceps Workout for Beginners:

Dumbbell Bicep Curls: 3 sets of 10-12 reps Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body, then lower them back down.

Hammer Curls: 3 sets of 10-12 reps stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body. Curl the dumbbells up towards your shoulders, maintaining the same grip throughout the movement, then lower them back down.

Banded Bicep Curls: 3 sets of 12-15 reps attach a resistance band to a sturdy anchor or use a band with handles. Step on the band with both feet and with your palms facing forward, curl the handles up towards your shoulders, then lower them back down.

Biceps Workout for Intermediates:

Barbell Bicep Curls: 4 sets of 8-10 reps stand with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing forward. Curl the barbell up towards your shoulders, keeping your elbows close to your body, then lower it back down.

Preacher Curls: 4 sets of 8-10 reps use a preacher curl bench, or you can improvise by sitting backward on a regular bench, resting your upper arms on the incline. Hold a barbell or dumbbell with an underhand grip and curl them up towards your shoulders, then lower them back down.

Concentration Curls: 4 sets of 10-12 reps per arm sit on a bench, holding a dumbbell in one hand between your legs. Rest your elbow on the inside of your thigh and curl the dumbbell up towards your shoulder, then lower it back down.

Biceps Workout for Advanced:

Spider Curls: 5 sets of 6-8 reps use an incline bench at a vertical angle (about 70 degrees) and lie face down with your chest against the bench. Grab a barbell with an underhand grip and rotate it toward your shoulders, then lower it back down.

EZ-Bar Preacher Curls: 5 sets of 6-8 reps use an EZ-bar on a preacher curl bench, or you can improvise by sitting back on a regular bench, with your upper arms on an incline. Grab the EZ bar with an underhand grip and curl it toward your shoulders, then lower it down.

Cable Bicep Curls: 4 sets of 8-10 reps attach the straight bar handle to the cable machine in the down position. Stand with your feet shoulder-width apart and raise the bar toward your shoulders, then lower it back down.

Zottman Curls: 3 sets of 10-12 reps stand with your feet shoulder-width apart, holding dumbbells at your sides, palms facing your body. Curl the dumbbells toward your shoulders with your palms facing forward, then rotate your palms back as you lower the dumbbells down.

Notes:

Rest around 1-2 minutes between sets, all things considered. Pick loads that challenge you yet permit you to keep up with legitimate structure. For a high level exercise, consolidate power strategies like utilizing heavier loads and shifting your grasp to target various pieces of the biceps. Guarantee appropriate structure during each activity to stay away from wounds and expand biceps muscle commitment. Remember to extend your biceps after an exercise to further develop adaptability and help recuperation.

Recall that singular wellness levels might differ, so change loads and activities to your capacities. Slowly increment the force and weight as you become more experienced and more grounded. Moreover, center around keeping up with appropriate structure during each activity for ideal outcomes and injury anticipation.

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