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TOP 5 BEST EXERCISES FOR EXPLOSIVE BICEPS.

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Biceps are one of the most demanded part in our body which everyone wants to grow big and explosive so that they look more stronger and more handsome than others. Today I will tell you about 5 most useful bicep workout which will surely add an impression to your arms.

1. Incline Bench Dumbbell Curl.

This is one of the most effective workout I am personally doing from 4 years and receiving amazing results. The main focus of these workout is to concentrate on the peak muscle or the Bicep Brachii (Short Head). This is a concentric movement workout which helps to squeeze the short head thereby increasing breaking down most of the muscle fibers.
SET: 3 sets of 15,12 and 10 repetitions.

2. Hammer Curl.                                                                                                                                         



Hammer Curl is one of the best Isolated workouts for building the Bicep long head. This workout doesn't include any other muscle movement and so its creates maximum muscle tension. The best way to do this workout is by using a Arm Blaster. Attaching the Arm Blaster near your chest and then rest the elbow onto it. Then slowly lift one arm to the maximum concentration and slowly release it down and lift the other arm slowly. The more slowly the movement becomes the more difficult the workout is to perform, thereby damaging more muscle fibers.
      SET: 3 set of 15,12 and 10 repetitions.         

3. EZ Bar Reverse Preacher Curl.                                                                                             


The Reverse Preacher Curl is much more powerful than a normal preacher curl. The Reverse Preacher Curl not only focuses on the biceps but it also works on the forearms making it a superset workout for both biceps and forearms. This workout is better to do in a manual preacher bench and not on Preacher Machine. Reverse the arms and hold on to the short grip of the EZ Bar and the rst the elbows on the bench and slowly squeeze the biceps and slowly release it. The tension on the biceps as well as on the forearms will be felt at the same time.
SET: 4 set of 10 repetitions each.
4. Single Arm Cable Curl.                                                                                                        
Cable Workouts are very limited in biceps but still Bicep Cable Curl is one of the best cable workouts for both long head and short head. It is a bit difficult to perform this workout due to the cable movement but once the cable is fixed this workout is easy to perform and has a lot to improve into those two small muscles of Biceps. It is an Eccentric movement and needs to be done slowly with less weight on the cable.
SET: 2 set of 12 repetitions.
     5. Spider Inward Curl.                                                                                                                                     
This workout is the best finisher workout to biceps. Using an incline bench to perform this workout makes this a lot more advance than a normal barbel curl. In this form maximum tension is produced in the muscle fibers and also this is an eccentric movement of the biceps due to which more and more muscle fibers gets damaged. This workout should be performed with the elbows fixed on the incline bench and stretching the arm outside of the bench.

                                                             SET: 3 set of 12 repetitions.

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