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Biceps Exercises


                     Biceps Exercises
They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles.
The plan is simple: it’s a five-move workout made up of three super sets. Do the moves in order, sticking to the sets, reps, tempo and rest periods.....
1-     Wide - grip standing barbell curl.
2-     Close - grip standing barbell curl.
3-     Regular - grip barbell curl.
4-     Dumbbell biceps curl.
5-     Hammer curl.

1-  Wide - grip standing barbell curl
                                 This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder, so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.
You can overload during your workout by using bands chains, or a partner for forced reps, which you can't do very well using only a dumbbell.
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              2- Close - grip standing barbell curl

                                                  Close grip standing barbell curl is the best all-around addition to your biceps workout. It engages both the short and long heads of the biceps muscle and for some people it's a lot more comfortable on the joints and forearms than a straight barbell!
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              3- Regular – grip barbell curl
                                       The classic . If you did only this movement in your biceps workout, you would still come out ahead.
Of course, you can play around with your grip width (as in Exercise 1), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.
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       4- Dumbbell biceps curl
                                  Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens  the muscle group .
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            5-Hammer curl
                              
                                                 The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl (on a preacher bench) will minimize cheating and maximize muscle recruitment during the workout
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