Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh

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.



  • chota Manu

    Kash bhai aap hamare guru hote aap ke paas bharam aastar ki tarha bharam gyan hai



  • Faraz Ahmad


  • Vishal Rana

    Hlo sir ji sir ma apkii sari video dekhta Hu aur sare akk badkrr ak bhot ache lge muje srr apse repuest ha ma na abhi Jim join ki ha 6month hoge muje srr ma adwteeg protein lera Hu Woh Sahi toh rahe GA srr plss jrur btanA woh sabb bolre ha ki Woh Acha ni srr app ak bar jrur Dekh ke btana plzz sir ,

  • A for Arhaan

    Wow sir

  • BARKAT YouTube

    Thanks guru ji

  • Mayur Chavan

    Sir mara 1 sawal tha sir jab bhi hum kohi be workout karte time jo apani sas hoti hey unko under bhar chodana jaruri hey na sir sir uska bhi 1 video bana do kaise karana hey plz sir

  • Praveen Bailan

    Sir i am only 16 year old kya main Gym kr sakta hu

  • Chandan Kumar

    Sir mere saath ek problem ho gaye hai mera chest uper niche ho gaya hai woh kaise thhik hoga plz sir help me ?????

  • gaurav kumar

    Sir you are god for i get perfect result.but some people try to prove me worng during my workout. But i suggest them to watch ytinder singh videos who is the best

  • gaurav kumar

    There are some trainers around me who didn't know the name of proper muscle and you sir

  • Mohammed hassan


  • SiNgH KuMaR

    Thanks sir

  • Tashi Phuntsok

    Thank you so much for your precious time for us sir. Really appreciated . What a nice human being and humble kind man.

  • Aniket kumar

    yatinder sir mere liye is line me marge darsak hai ,thak u so much sir!!!


    Sir Kya ham bicep tricep ek sath kar sakte hai bahut badi confusion hai kripya is par bhi ek video bnaye

  • Moseen Khan

    Very nice

  • Prafull Yadav

    Kya etne light weight se body mussel ban payen ge?

  • arvind pathak

    Bhaiya itna bda dola bnane me aapko kitna wqt aur mehnat lga plz btaye

  • Saifi classes

    Yatinder bhaiya डोले कैसे बनाएं..😂😂😂😂

  • Qurashi Ahsaan

    Sir rptesan jrur btay plz

  • Saurau Kumar

    Sir india ka number1 body bilder hai aap

  • Thiru Peddala

    bro I have one problem my chest one side is down one side is up

  • Chaudhary Sonu

    sir please make new workout routine for all muscles

  • Chaudhary Sonu

    I tried this workout today
    and I get a huge pump
    best workout routine ever I follow

  • Crazy Gamer

    Bhaiya it really helped me because i mostly do gym with my brother but today my brother is not available, so i have to see what type of exercise i have to do for biceps. It really helped me sir. Thanks alot🙏🏻🙏🏻

  • Harsh Tanwar

    bro all exercise in a week vijay

  • saeed hossain

    thnk u so much sir you are great..

  • Shalu Ansari

    Sir aap bahaut achcha samjhate ho

  • harman singh mehra

    sir g ek din mein kitna time workout karna chahiye

  • harman singh mehra

    sir g ek din mein kitna time workout karna chahiye

  • Ch yadhava rao

    Bhai…bahut achha laga

  • Srinivas Rao

    The hammer curl may hurt the face


    Ab tak main bahut sara biceps workout dekh chuka hu sir Mai apko follow kiya to meri biceps ki size increase ho rahi hai thanks a lot sir

  • Ashish Chaudhary

    U r grt human being

  • Ashish Chaudhary

    U r grt human being

  • Bhaben Handique track songs

    Nice idea

  • Sayan Bhattacharyya

    How to build forearms

  • Varun Kakar

    Thanks a lot for this video sir
    Mujhe shread karna hai I'm quiet bulky pls suggest 🙏


    wow lae mast

  • dattatraya bhandarkar

    Excellent Yatinder ..thanks sfor sharing


    Will follow thi schedule for this month

  • Drshamim Mohd

    Great sir god bless u ameen

  • Nitin kannaujiya


  • Saroj Thapa

    M inspired of ur all video n the way u talk love from nepal

  • ouchikh abdolmalek

    Tank you

  • Rajesh Naik

    Sir long bicep video ak kigiye

  • anji anji

    Hallo Sir. Good mrng. dumbbell ke sath workout thoda Bata dena sir

  • Ashok kumar

    Sir apka video mujhe bahut hi accha lagta hai

  • Vishal Samundre

    Sir biceps par ek perfect video banaiye plz

  • Drketan Karlekar

    Nice soft speech n good guide sir mast

  • rajveer choudhary

    sir m 19 year ka hu or meri height 5.3 inch hai sir height increase k liye kch btaye gym m kya kru

  • Sahabuddin Kazi

    Thank you sir….

  • Sahabuddin Kazi

    Aap meri comment ka reply kyuNahe dete ho.. aap jara sa reply de de to mujhe bahut achcha Lagta… Meri bahut ichcha hai ki aapko ek bar samne se dekhu..

  • lekhraj phlwan


  • Sunil Ligal

    You are very gentle n polite thas way I subscribe your channel.and also very nice from beautiful country in this world Nepal.

  • Ranjan Bairagya

    i love uuu BIG BROTHER💕💕💕…

  • Rupak Deb

    Pls col me sir

  • Rupak Deb

    My no 87 87 618083

  • siddarth shukla

    Sir dumbbell ka home bicep workouts bhi upload kariye.


    Thankyou bro I am empress the video

  • Hashim Khan

    Super exercises sir

  • Suraj Mahto

    Thank you sir

  • Nitesh Kumawat

    Mera ek trichep ka size chota he usko bada karna 1 inch to kase kare plz uski be video bano I am confuse sir

  • Muhammad Azeem

    Bina background music k kitna relax feel hota hai video dekhne mai nd workout ko understand kerne mai 👍👍👌

  • Kuntu Baswaraj

    TQ sir

  • Aamer Moin

    Please do share battle rope workout 🙂

  • killer shooter


  • Ravi 1998

    Sir kya bicep and trisep
    ka workot ek sath kr skte hai

  • Gautam Gohil

    Thank so loot… Aapki har ek… exercise dekh kar.. Wo Mane khud kiya ushme.. Muje 99 pasent… Fhayda hu… Thanak so loot

  • Sahil Verma

    Hello yatinder sir good evening i want to you that full body workout exercise. And most important talk how can meet you. Please sir

  • ayush yadav

    Bahot ache saleeke se samjhate ho aap. A character of a very down to earth person

  • Sanjay Ratawal

    Bhai triceps ke exercise bhe btana please

  • Mohd Rafiq

    Yatinder Bhai apki jese body bnana hai muje bnwado plz

  • Shekhar Rathi

    Aap ki height kitni hai sar

  • Sanju Sanju

    bhut accha sir

  • Sanju Sanju

    love you sir

  • Mudaser Khan

    Sir today i did your chest workout routine i got very good results
    Sir you are great person and trainer
    My request is that you should make video on macro maintenance and you should tell that how much chappati we can consume when we are on fat loss program
    Because roti and rice is very compulsory in Pakistan and India

  • Mukesh Mohapatra

    Good personality woww

  • pradeep deepu

    How to build a mass biceps 💪

  • Chandan Upadhyay

    सर इतना slow करना जरूरी है। थोड़ा fast नही कर सकते। थोड़ा बताय।

  • Chandan Upadhyay

    सर् hammer curl one hand से हो सकता है क्या बारी बारी से।

  • Rohit Yadav

    Sar desi egg khane se kya hota hai

  • Silpi Moriya

    Happy birthday bhai AAP india ke sabse ache body builder ho

  • Sandeep Bhardwaj

    Love u bro

  • Suryanshi Shandilya

    He is real Bodybuilder

  • rajeev shukla

    Bhai biceps to aisa lag raha jaise sanp ke bill me hath dal diya😀

  • chohan chohan

    Thanks sir love from Pakistan 🇵🇰

  • Shivam SHIVAM

    Asm sir aap sabse acchi video banate ho pure YouTube ke bobybuldier se because mujhe apki video se bhaut ache body result MIL rahe h meri body pr

  • Drketan Karlekar

    Thx sir

  • Gautam wankhede

    Good information sirji


    यतीन्द्र पाजी सहारनपुर आ जाओ किसी दिन

  • Raghu Dhir

    Apki sabhi video se bahut kush sikhny ko milta hai sir am proud of u sir

  • D_raaj Ahlawar

    Very nice video Yogendra Bhai

  • Ganesh Prasad K S


  • never give up

    Sir ji apka Jawab nhi

  • Manish gujjar

    Sir waight gain krne ke liye kya khana chaiye ..plz rply sir.

  • Laxmikant Bhovi

    Super sir

  • neeraj paliwal

    Steroids..ka use karo to ap bhi aise hi videos bana sakte ho..steroid penna . Money

  • Gurpreet Singh peeti

    Dhanwad veer g

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