Strong and big muscular biceps looks amazing and attracts everyone. by doing some Biceps exercises anyone can get big triceps and biceps:
Biceps:
Bicep Curls: Biceps curls are a classic exercise for building biceps. for this Stand with feet shoulder-width apart and hold a dumbbell in each hand, with arms extended down by your sides. Keeping your elbows close to your body, bend your arms and bring the weights up towards your shoulders. Slowly lower the weights back down to starting position.
Hammer Curls: Hammer curls are a variation on biceps curls, Hammer Curls targets the brachialis muscle in addition to the biceps.To do this exercise, hold a dumbbell in each hand with your palms facing inward. Curl the weights up towards your shoulders, keeping your elbows close to your body. Hpld for some time and slowly lower the weights back down.
Chin-Ups: Hold a chin-up bar with your palms facing towards you and your hands shoulder-width apart. Pull your body up towards the bar, keeping your elbows close to your body. Lower back down to starting position.Triceps:
Tricep Dips: Sit on the edge of a bench or chair with your hands gripping the edge behind you. Slide your butt off the bench and lower yourself down towards the ground by bending your elbows. Push yourself back up to starting position.
Overhead Tricep Extension: Hold a dumbbell with both hands and extend your arms straight up towards the ceiling. Keeping your elbows close to your head, slowly lower the weight behind your head. Return to starting position.
Close-Grip Push-Ups: Perform a push-up, but with your hands positioned close together under your chest. This targets the triceps more than a traditional push-up.It’s important to note that in order to see results, you should aim to perform 8-12 repetitions of each exercise for 3-4 sets, 2-3 times per week. Additionally, it’s important to incorporate a balanced strength training program that targets all major muscle groups for overall health and fitness
