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Greetings to you, everyone, Namaskar, how are you all?
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I have come with a new video for you guys,
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and in today’s video, we are going to cover,
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one of your favourite muscle groups, that is,
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But we often see that many people find problems in growing their biceps.
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For example, in my initial days too, I had this problem,
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but, after implementing a lot of other techniques, that problem was solved.
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Well, there may be many reasons why your biceps are not growing, but,
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one common reason is a small common mistake that people often do while training their biceps.
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So please watch this video till the end,
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because, at the end of this video,
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I am going to share with you a few common mistakes that
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you often make while training your biceps that you shouldn’t do.
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But before that, I am going to share with you all 6 exercises
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that will definitely help you to grow your biceps the way you want it,
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all you have to do is, watch this video with a little concentration and focus
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because there will be a lot of details that will be mentioned in this video,
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and for that, we have
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MR. RAJEEV,
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who will demonstrate to you all, how to perform the exercises in the right technique.
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Rajeev, how are you, you’re fine?
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Let’s start the video.
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In the first exercise, I will show you a variation of the barbell curl,
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let’s see how that variation is,
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hold the bar at shoulder width,
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and very carefully observe how we perform the set.
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We are going to perform the set from here,
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now we are going to release the bar a little bit on the lower side,
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one, in the second we will lower it even further,
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so basically after every count
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we will lower the barbell lower from the first repetition,
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now we have completed two repetitions
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9, and 10. Release.
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In the 10th count, the bar needs to reach its lowest point.
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But the set is not yet complete,
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yes, lift it again,
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now we will perform the same exercise again,
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and one, squeeze your biceps in every count, 2,
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3, release the bar slowly while going down,
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4, have more control,
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This has become your 1 set,
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which means in 1 set you need to perform 20 reps.
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I hope you understand the process.
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Let me explain it to you again,
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when you complete your 10 reps,
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the bar needs to reach its lowest point,
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but in every count, the bar needs to go lower than the 1st rep.
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in this way, you need to perform 3 sets,
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but in each set, you need to increase the weight.
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2nd most interesting exercise that we are going to perform now is
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the reverse incline bench dumbbell curl.
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To do this exercise, you will need a bench that is inclined to 70 degrees,
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from there lie down with your legs,
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chest lift, and engage your core.
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The next important thing to see here is,
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how we will perform this exercise using only one dumbbell.
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Please carefully see and learn the technique to hold the dumbbell.
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We will hold the dumbbell like this,
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the dumbbell is rested on the palm
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and your fingers will be straight, your thumb will be closed
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and while performing the set the dumbbell needs to be straight always.
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So, from here we will start performing the exercise,
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release the dumbbell slowly,
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stretch your biceps,
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lift it up fully,
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full range of motion
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so that your biceps are squeezed,
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Release it slowly,
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like this, very good.
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Lift it up, very good,
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your elbows should not move around,
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the number of reps should be between 10-12,
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if you can perform the exercise easily
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then you can increase the weights in every set.
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And the number of sets is 3.
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The third exercise which we are going to perform here is the
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reverse incline bench cable curl,
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carefully watch the exercise,
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the bench should be placed at a 35-degree angle,
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the chest will be lifted and core tight,
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and carefully see here,
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that I am using the cross-cable machine
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that I have manually set it to the lowest point,
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hold the handle in this form and
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in this way we will lift, we should not move our elbows too much,
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elbows should be still and release the handle slowly
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till the time your biceps are not fully stretched.
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Squeeze and release, this is a very good exercise
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where you can target the muscle group precisely.
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Whenever you are holding the handle, and lifting, breathe out,
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the number of reps should be 10-12 and no of sets is 3.
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4th exercise which we are going to do is the wall dumbbell curl,
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to do this, we need to stand away from the wall,
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upper back should touch the wall,
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to understand this exercise,
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you need to make sure that your elbow is always touching the wall,
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it should move away from the wall.
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After this, we will hold the dumbbells and start the exercise.
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Now, lift it up,
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full range of motion,
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just squeeze your biceps
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and slowly release it,
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but, make sure that your elbow is touching the wall.
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The second thing which you need to keep in mind is
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when you release the dumbbell,
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you must not turn the dumbbell,
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it should remain upright.
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So that there is continuous tension in your muscle.
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And in this exercise,
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we need to perform a higher rep range for muscle fatigue,
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we will perform 15 rep in each set,
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and the number of sets will be 3
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5th exercise is the incline dumbbell curl,
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a small variation will be performed here,
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from here we will be using both hands,
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and here’s a little variation, that I will show you,
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just lift it up, just how you normally perform a dumbbell curl,
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in that way, but while you are releasing the dumbbell
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you need to turn your hands away while reaching the lowest point,
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the reason for this is, is that you are giving an extra stretch to your biceps,
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then, from here, you will turn the dumbbells and lift
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just remember to perform with the variation
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turn the dumbbell
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full range of motion,
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whenever you are lifting the dumbbell remember to breathe out,
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Perform this exercise slowly and steadily so that
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you can target your biceps well.
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In this exercise, we are going to keep the reps at 15
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and the number at set will be 3.
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6th exercise which we are going to do is the chin-up for biceps
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and to do this, we need to place our hand in the curl grip,
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just be careful that whenever you are pulling yourself up
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you need to pull using your biceps strength
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and your grip should be strong
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then release
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but don’t release all the way.
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Then continue the exercise focusing on the muscle tension you are creating in your biceps,
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whenever you are lifting up, breathe out,
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squeeze your biceps fully,
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the number of reps should be 10-12
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and the number of sets should be 2 -3.
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After the exercise, let's discuss a few mistakes that
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you often do while training your biceps that you should avoid.
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The first one, I’ve often heard many people in the gym saying this,
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that your wrist should tilt inwards.
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What does keeping the wrist inward mean?
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So, people are misunderstanding that keeping the wrist inward means this,
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so in this position, your forearm muscle gets activated
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and gets pumped whereas the biceps can’t take in the load,
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but this does not mean that you will tilt your wrist like this,
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so you need to keep your wrist in the neutral position,
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not inside or tilt outwards.
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Now I will show you how,
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supposedly I have a dumbbell in my hand now,
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so when I curl it and lift,
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my wrist should always be straight,
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straight means neutral position,
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not inward or outward
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so you should avoid doing this mistake.
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The second mistake that you should avoid is lifting the elbow too much.
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Let’s understand this.
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What most people do when they curl,
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is when they lift the bar they lift their elbows too much,
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so don’t do this,
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what happens when you do this is that, your front deltoids are involved
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and you are not targeting your biceps muscle
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that well, so I'll show you the right movement,
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you can see it well from the side,
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so curling squeeze your bicep
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and release it slowly,
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I can understand that your elbow will lift when you squeeze your biceps
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but, lifting too much is a wrong position,
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so avoid doing this mistake
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3rd mistake is lifting the shoulder while performing the exercise,
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which means, when many people often do bicep exercise,
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what they do is, they lift their shoulder as well,
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so don’t do this,
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so the next time you work your biceps,
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you need to, 1stly retract your shoulder
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and lift your chest
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then only you will perform your set in this technique
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4th mistake is the range of motion,
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I keep emphasizing this because
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I have seen many youngsters in the gym
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and all the youngsters are eager to grow their biceps,
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so what they do is, they keep a lot of weight
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that they can’t perform the full range of motion,
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which does not help them grow their bicep.
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So, you need to choose the appropriate weight
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so that your range of motion is full,
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which means, until and unless your muscle is not squeezed,
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then you should not lower the bar down,
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so that is the full range of motion,
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which means you need to perform the exercise in a full range of motion.
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So, keep in mind about this
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5th mistake is a wrong chain of workout routine.
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So firstly, you must understand that biceps have two heads,
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short head, and long head.
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So many people work their short head often
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or for long head.
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So next time when you are working your biceps design
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then make sure that your routine should have exercises that will train both your long head
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and short head,
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just keep that in mind.
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So, this was our video for today,
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I hope that you liked this video,
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just two things you need to keep in mind,
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in the 6 exercises that I have demonstrated today,
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from that you can choose any 4 of the variations for yourself,
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it can be any variations.
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Secondly, whatever mistakes I have shown you, please try and avoid doing them during your workout
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if you want good development for your biceps.
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Thank you so much, RAJEEV,
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for joining us today, and, understanding that performing exercises in the right technique is necessary.
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Thank you so much,
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Goodbye, Namaste.
