Is your look as centred as you are on strength and mass building? Working on your biceps is the perfect way to kill these two birds with one egg. The bicep is composed with a head that is both long and short. These two heads work together to handle motions like curling and flexing, resulting in the popping of the muscles.

Workout for Bicep for men and women

Both men and women should take advantage of any of the following workouts to make optimum benefits. Many of the following exercises can be integrated into your training session. It is a fallacy that for bicep benefits, males and females need to perform distinct exercises. Both men and women will execute any of the exercises below for tremendous benefit.

Workouts for Bicep at the gym

Both the following exercises can be integrated into your gym

Hammer curl

1: With the body erect, stand up straight. Keep a dumbbell at arms-length in each direction. Your knees need to be above the torso. 

2: You can face your torso with your hands. This is where the exercise begins. 

3: Turn on your weight as your biceps contract. It should be stationary on the upper arm. Continue raising the biceps until the stump is fully contracted and on the shoulder. Keep this contraction while gripping the biceps for a second. 

4: Inhale the dumbbells into the starting position and start slowly. 

5: Repeat the number of delegates desired.

Concentration curl

Start this workout by sitting on a bench and putting your legs in a large position. Place the elbow on the inside of your thighs and pick up an underhand grip dumbbell. Curl the dumbbell until it’s level with your shoulder by contracting your biceps. Remember to transfer only your forearm, not your upper half.

Keep on for a second and return to your starting spot afterward. Remember not to allow momentum when you’re dropping it to stabilize the weight. In a controlled motion, lower the weight. You should do 8-12 reps in 2-3 sets. To exercise the other arm, remember to obey the same rules. Be sure to have the elbows tucked in against the thighs throughout the whole movement for optimum benefit.