Strength training should be a major priority for everyone looking to enhance their health and fitness, and no strength-training programme would be complete without bicep exercises! Yash Birla focuses a lot on strength training because of its various benefits.
Both men and women are very attracted to arms that are toned and strong. Your functional strength and endurance are increased if your arms are lean and powerful. Yash Birla says that although the biceps are modest muscles, developing them requires patience, wisdom, and clever programming. But the biceps do more than simply look fantastic; they also have practical uses, asserts Yash Birla. Your biceps are working the next time you lift up your child or do a flawless pull-up.
Here is the biceps workout of Yash Birla
- Step 1: Stand erect and grasp a barbell at shoulder width to begin barbell curls.
- Step 2: To move the weight forward, the biceps should be contracted. Throughout this operation, your upper arms should stay motionless.
- Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.
- Step 4: Return the barbell to its initial position. Perform 3–4 sets of 10–12 repetitions. Do 3–4 sets with 4–8 repetitions if you’re using heavier weights.
BAR CABLE CURLS
- Step 1: To begin performing bar cable curls, Connect a low pulley to a cable curl bar.
- Step 2: Your palms should be facing up when you grasp the cable bar.
- Step 3: Curl the weights while keeping your arms still and contract your biceps while exhaling. Forearms alone should be in motion.
- Step 4: As you inhale, gradually start bringing the curl bar back to its starting position.
- Step 5: Complete 3–4 sets of 8–15 reps.
INCLINE DUMBBELL CURLS
- Step 1: Set your bench at a 45-degree angle before starting your incline dumbbell curls.
- Step 2: While holding your dumbbells, lie down on the bench.
- Step 3: Keep your arms extended out from your body with your palms facing forward.
- Step 4: Begin curling both arms up; as you reach the top, squeeze; then, gradually drop the weight. Perform 3–4 sets of 10–12 repetitions. Do three to four sets, averaging four to eight repetitions, if you are using heavy weight.
STANDING HAMMER CURL
- Step 1: Stand up straight and place the dumbbells at your sides to start performing standing hammer curls.
- Step 2: Rotate your hands such that your body is facing your palms.
- Step 3: Slightly flex your arms to tighten your biceps.
- Step 4: Slowly curl the dumbbells up as high as you can while keeping your body still and your elbows at your sides.
- Step 5: Contract your biceps at the peak of the exercise, and then gradually return the weight to its starting position.
- Step 6: Carry out 3–4 sets of 8–15 reps.