Want to grow big biceps fast?
Then this workout is perfect for you, the three exercises we have selected are going to give you thicker looking biceps within weeks!
So what exercises have we selected?
Seated Hammer curls, Seated EZ curl and Standing Dumbbell Bicep Curl.
How To Do Each Exercise?
You can watch the video above or read each exercise description.
Seated Hammer Curl:
Sit up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.
Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Seated Ez Curl:
Sit up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar.
Keep your elbows close to your torso. This will be your starting position. While keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a second and squeeze the biceps hard. Then inhale and slowly lower the bar back to the starting position.
Standing Dumbbell Bicep Curl:
Stand up with your torso upright while holding a dumbbell in each hand.
Make sure that they are shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
I would recommend starting off by doing 3 sets of 12 – 15 Reps on each exercise and after 3 weeks increase the sets by 1.
There you have it the top 3 exercises to growing massive biceps fast!
Watch the video Here: https://youtu.be/5tcVuinbtjs
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