Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh
Hello (Namaste) everyone. We are back again with another workout video. Today’s workout video is going to be about the biceps muscle group and how you can improve your overall biceps development. So let’s begin with the video. The first exercise which we are going to perform is called Barbell preacher curl. To do this exercise we need a preacher bench and a straight barbell. Things you need to keep in mind will be explained to you as I perform the exercise. The first thing you need to check is how wide your grip should be. That means how wide should
you hold the bar. The grip should be held at 12 inches. Also, you must place yourself on the bench properly. and then, whenever you release the bar downwards Bring it down as slow as you can. while moving through the full range of motion. Meaning when the barbell comes down stretch the biceps fully and when you lift the barbell up do the full range of motion again which means squeezing the biceps. Release it slowly. Stretch your biceps here. and when you lift Squeeze the muscle. While lifting do keep in mind that you do not have to lift to the extent where your elbows lift up from the bench. Elbows must remain glued to the bench. Also, do keep in mind that when you release the bar don’t lift your shoulders unnecessarily. The shoulders should be backwards like this. Let me demonstrate in 3-4 repetitions. One. Two. Three. Whenever you lift Breathe out and squeeze your muscle. The second exercise which we are going to perform is a different version of Preacher curls, In this, I’ll be using a dumbbell so that I can target both of my biceps individually which is difficult to do with a barbell. We will need a high incline bench in order to perform this exercise. And Very simply Place your elbow on the bench like we did in barbell Preacher Curl as well. Release the dumbbell downwards slowly and Whenever you release the dumbbell make sure you stretch the biceps completely so that the muscle heads can fully stretch and when you lift Squeeze the biceps at the top completely. And release it slowly Stretch. and squeeze. Whenever you lift the dumbbell up Breathe out. It should be done in a very controlled way That is why I have selected a moderate weight. So that I can perform the exercise in a controlled way. Squeeze here Now I’ll show you 3-4 reps Breathe out. Do adjust the bench according to your height. Again, Make sure you don’t lift your elbows from the bench. The third exercise which we are going to perform is called Standing barbell Curl. It is one of the favorite exercises of bodybuilders and gyms-goers. It is very basic, almost everyone can perform this. In this, I will need A straight barbell like this. Whenever I start with this exercise I will check how wide is the grip of my hands? Basically, it has to be shoulder-width apart But if you want to measure it in numbers, It has to be 16 inches apart. Again, Whenever we lift the bar it must be in a very controlled way and through the full range of motion. squeezing the biceps at the top once my biceps have been squeezed, I will bring the bar downwards And keep in mind, Bring down the bar in a very controlled way. Slowly. Bring the bar down until the biceps are fully stretched. At this position, my biceps are fully stretched that means the muscles are now ready to lift the barbell again. Breathe out when you lift And just squeeze your biceps. Also, many people in the gym put a lot of weight on the barbell and keep swinging their bodies. This causes the unnecessary strain on the spine and the working muscles biceps being a very small muscle do not engage completely in the exercise. So, slow and steady. Now observe 3-4 reps. Whenever you do barbell curls, Keep the chest lifted. Stretch it fully. Squeeze Stretch Stand straight throughout the exercise. The fourth exercise which I will perform is Lying One Arm Cable Curl in which I will use a D-handle grip on a cross-cable machine in the lowest setting. and The reason to perform this exercise is that earlier I have already done some exercises with dumbbells and barbells. The reason to do it with cable now is that this is an isolation movement which provides a good pump to your biceps the inner head the outer head and the peak. For the overall development of biceps, we have mixed and matched these exercises. Barbell, dumbbell I’ll show you. It’s simple. After attaching the D-handle. Lie down comfortably with the back straight Make sure, the weight you have selected, is hanged on your biceps. after that, pull the cable and squeeze the biceps fully. Release it slowly and stretch. Whenever the weight is moving against gravity,
Breathe out. The fifth exercise is another common exercise most of you must be aware of. It is called Hammer dumbbell curl. Hammer dumbbell curl develops this region on your arm Let me show you how to perform this exercise. So whenever you lift, lift the dumbbell inwards through the full range of motion. and This. You can use a little jerk while doing hammer curls so that you engage this particular muscle in the exercise. Breathe out when you lift the weight up. These were some of the exercises for biceps workout which have helped me a lot and I’m sure these will help you all too and Do subscribe to my YouTube channel for more informative videos like this. Press the bell icon to get the latest
updates and notifications. I will keep bringing more such videos for you all. Thank you so much.