Don’t Forgot these 4 Bicep Exercises For a Wider Biceps

Hey Eveeyone ,today in this blog post I have brought four such powerful bicep exercises which will help a lot in growing your bicep wider and thicker. Friends, listen to me, when I used to go to the gym on my time, my bicep was growing very slow,like a turtle walk ,then I followed these four Bicep exercises and I got to see very good results.

And I believe that if you also follow these 4 Bicep exercises in the same , then you will definitely get the result.

So lets get started.

4 Best Bicep Exercises that makes a Wider and thicker bicep

• Hammer Curl

• Incline Dumbell Curl

• Wide Grip Barbell Curl

• EZ-Bar Preacher Curl

Also Read : Want Bigger Chest , Never Forgot these 4 Best Chest Exercises

Hammer Curl

The hammer curl offers a more complete arm exercise to build muscle. Hammer curls target the long head of the biceps as well as the brachialis. These are the muscles responsible for elbow flexion.

Steps to Do Hammer Curl

• Stand up straight ,Hold a dumbbell in each hand and Your elbows should be close to your body.

• Curl the weight forward while contracting your biceps.

• slowly start to bring the dumbbells back to the starting position.

• This is a 1 rep.

• Do atleast 10-12 reps in same form ,for a total of 3 sets.

Incline Dumbell Curl

The incline curl primarily targets the biceps brachii. The brachialis and brachioradialis.

Steps to Do Incline Dumbell Curl

• Sit down against the bench and adjust the bench so that it’s at a 45-degree angle .

• Slowly Lift each dumbbell palms up ,toward your shoulders and hold for 1 seconds.

• Slowly lower the dumbbells back to your starting position.

• Do atleast 10-12 reps in same form ,for a total of 3 sets.

Wide Grip Barbell Curl

The wide grip curl targets the muscles of the forearms and biceps, it targets the inner or short head of the biceps muscles.

Steps to Do Wide Grip Barbell Curl

• Hold the bar with your palms facing up and your arms a few inches wider than your shoulders.

• Extend your arms fully downward,squeez the biceps while bending your elbows and pulling the bar toward you.

• Hold for 2 seconds for more contraction.

• Do atleast 10-12 reps in same form ,for a total of 3 sets.

EZ-Bar Preacher Curl

The preacher curl specifically targets the brachialis muscle, which is a muscle located at the bottom of your biceps.

Steps to Do EZ-Bar Preacher Curl

• Hold and grip the EZ Bar with a tight grip ,and the palms should face forward.

• slowly pull the bar back down, keeping your biceps in line with the bar, until your arms and biceps are fully extended.

• contract your biceps to lift the weight until your biceps are fully contracted and the bar is at shoulder height.

• Do atleast 10-12 reps in same form ,for a total of 3 sets.

Conclusion :

In this post i have told you about how to grow your Bicep wider and thicker ,with 4 different types of Biceps exercises, If you have any doubt or question related to this post then feel free to ask below in comment section , i will help you .

Thank You !