Having good and strong biceps is one of the important needs; this is related to the strength of your hands and also the span of your arms. The most effective biceps workout and many people do are weight training. Weight training needs to be done with a break and continue after the last repetition. Adjust to your ability and set a target of 2 to 3 repetitions. Here are some exercises that you can do for 30 minutes to have strong biceps.
1. Bicep Curls: 8 – 12 repetitions
Your starting posture is to stand up straight and grip below by hanging the dumbbells forward and arms outstretched. Make your elbows close to your waist, then bend your elbows so that the dumbbells point to your collarbone. Squeeze your biceps and slowly return the weight to the starting position.
2. Incline Triceps Extension: 8 – 12 repetitions
Place the bench at a 45 degree angle, in this position, lift the dumbbells up above your head. Your elbows are bent until the dumbbells are behind your head and the elbow position remains high or parallel to your shoulders. Extend your arms until the dumbbells are in the starting position.
3. Strict Press: 8 – 12 reps
The starting position standing, hold the dumbbells at your shoulders with your palms facing inward. In a position when your core is locked, start pressing the dumbbells up above your head. After that, slowly return the dumbbell to the starting position, pause and repeat the movement.
4. Hammer Curl: 10 – 20 reps
Starting position with two hands holding the dumbbells, arms left hanging naturally at the sides of your body. Try to keep your back straight, and then bend the weights until your thumbs are close to your shoulders. You have to do a squeezing motion then lower. Continue by rotating your wrists which will make your palms face back, and then bend them again on the opposite side.
5. Overhead Triceps Extension: 10 – 15 reps
The starting position is standing holding one dumbbell up above your head. One end of your dumbbell is held with both hands. Position your elbows close together, and then bend them until the dumbbells move to the back of your head. After that, you stretch the dumbbells to return to the starting position.
FAQ
Are there any tips to get the best results?
Do the movement properly and give the needed press to your muscles.
Is it safe to consume steroids?
Steroids could give you bad side effect.
Can I do it less than 30 minutes?
Yes, as long as you do the training properly and effectively.
Can I feel the difference with a short biceps workout?
Yes, as long as you want to practice regularly.