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Here are some of the basic and highly effective exercises for 
BICEPS

  • Standing Barbell Curls:
    • Grab a barbell with weights set as per your requirement, stand up straight.
    • Grip should be slightly wider than hip width (can vary also like Close grip, wide grip), with the palms facing away from the body.
    • Curl up the barbell, focusing on not letting the shoulders come forwards. You may even have a slightly lean back to increase the range of motion the barbell must travel.
    • Flex your biceps at the top, never relax.
    • Bring the barbell down slowly so that you feel the tension and pressure in your biceps.
    • Repeat the same.

1curl

  • Standing Dumbbell Curls:
    • Stand with your knees slightly flexed.
    • Hold a pair of dumbbells in each of your hands.
    • Keep your arms in an extended position.
    • Without swaying, slowly flex your elbows to curl the dumbbell up towards your shoulders.

bicep-curls

  • Standing Hammer Curls:
    • Stand up straight with a dumbbell in each hand, holding them alongside you. Your palms should face your body.
    • Keep your biceps stationary and start bending at your elbows, lifting both dumbbells.
    • Lift until the dumbbells reach shoulder-level, but don’t actually touch your shoulders.

GyD9

  • Machine Preacher Curls:
    • Place yourself on a preacher Machine.
    • Bend at the elbow to curl your hands towards your shoulders.
    • Slowly straighten the elbow to return to start position to complete one rep.

Preacher_Curl_Machine-59843f014d909

  • Concentration  Curls:
    • Sit at a flat bench with your feet flat on the floor, your back straight, and your knees spread.
    • Take a dumbbell in right hand and put your elbow on the inside part of your right thigh.
    • Then slowly lower the weight down towards the floor as shown.
    • Repeat the same.

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Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

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