Biceps are one of the most important muscles to have if your goal is to look muscular as it is noticed by everyone. Whatever’s you wear, the perfect toned biceps will be visible by everyone. Big strong arms shows the strength of an individual which is the reason everyone is looking for that strong tough guns.
There are many equipments and machines available in the gym for training a bicep but what if you are out or can’t go to a gym. So here are some of the great bicep exercises which you can do wherever you are.
1 Chin ups
One of the most popular exercise you could find is a chin up which is great not only for your biceps but also for your whole upper body strength. You just need a bar where you can hang to perform this movement.
How to perform-
Hang on a bar with a supinated grip ( grip with palm facing the body). Your hands should be upto shoulder’s width.
Go up until your wrist is facing the upper chest. Your legs and abs should be tight when you go up and down. Just lift your legs forward slightly to create that tightness .
Don’t jerk during the movement. You should feel the tension in the muscle during the whole range of motion.
Mak sure that your body is little away when you go up as this will create more tension on the biceps.
2 Towel chin ups
You just need a strong towel to perform this exercise. Make sure that the towel is strong enough to hold you otherwise you can injure yourself
How to perform-
Take a towel and wrap it on a pull up bar. Grab the towel and start going up.
Squeeze your abs and Don’t loosen your legs when you hang. Legs should be in front at an angle of 25°. Legs and abs should be tight at all time while performing the exercise.
Stop until your wrist is facing the upper chest. Hold that position for 2 seconds and then go down in a controlled way.
As it is an advance exercise so even a single rep with correct form will give you best results.
3 Pull ups
Pull ups are one of the best multi joint exercises you must do. This will make your back, arms and forearms strong as stone. This is the best bodyweight exercise for your upper body strength. As your pull ups increases, your whole body strength will also increase as a side effect. Don’t forget this exercise in your workout. Make sure you do it with a right form or else you won’t get the benefits from this exercise
How to perform-
Grab a bar, your hand placement should be little more than your shoulder’s width.
Make sure that you retract your shoulders while performing the movement. Go fully up and hold the position at the top for 1 or 2 seconds and then go down. Don’t come down fast as it can create damage to your shoulders.
Make sure that your chest is up and shoulders back during the whole exercise.
If you could find a thick pull up bar, that would be great because it will create more tension on your forearms and eventually more tension on the biceps.
4 Horizontal pull ups
Another variation of a pull up where instead of going vertical, you will move more horizontally. It’s just like a pull up but little different.
How to perform
Get under the rod and grab it. Your should have a supinated grip. Extend your arms and see whether your body is touching the ground or not. Your body should be hanging and not touching the ground during the movement.
You can place something in front of your legs to support your feet if you are new to this exercise.
Make sure that your back is straight and shoulders are back. Go up and down with each rep performed in a controlled manner.
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