How to grow bigger biceps?? Bicep workout

Dream of everyone is to get  bigger arms but do you know your biceps contains only 1/3 part of your arms another 2/3 part contribute your triceps. So one should also focus on a little more to triceps, just because triceps do seen from front many of you don't focus on triceps, building a good amount of triceps will help you to show your bigger arms and highlight your biceps as well.

Biceps is a shorter muscle which contains two parts, Both are located in front of the upper arm bone, known as the humerus.

The two major parts of biceps are:

• Short head
• Long head

The bicep is a small muscle it doesn't need that much time to recover from muscle hypertrophy so, I suggest 2/3 times you can do your biceps workout with a week and do one  day along with your back workout because when you do your back workout your biceps also involves. Since bicep is short muscle 4-5 exercises are enough to get hypertrophy.
Here are my five best bicep exercise:

1. Barbell curl:

This exercise will help you to put serious mass on your biceps. It trains both the parts of your bicep.

Tips -

• 4 sets with maximum 8 reps
• Go heavy.
• Minimum 6 reps
• Rest 20 second between the sets.

2.  Seated double arm dumbbell curls:

In this exercise, you have to complete this workout  while seated on incline bench or straight bench so that you can't do jerking movement.

Tip-

Twist your wrist in opposite side of your body while lifting dumbbell

• 4 sets with 8 reps maximum.
• Go heavy.
• Maximum 20 secs rest between sets.
• Focus on eccentric movement.

3. Cross body hammer curls:

It will also provide you to put serious mass to your bicep, without mass bicep can't be seen in that 3 -Dimensional. In comparison to regular hammer curls, the cross body hammer curls are more effective.

Tip-

• 3 sets × 10 reps.
• Rep range 6-10
• 20 secs rest between sets

4. Concentric curls:

This is a great isolation exercise which will help you to get bicep peaks that it can be visible while wearing t-shirts or fitting formal shirts.

Tip-

• Take time 3 secs up and 3 secs down
• Rest not more then 30 secs
• 3 Sets, rep range 10-12.

5. Pronated grip reverse biceps curl.

From 1-4 exercises of above you have trained your bicep but what about the area between bicep and your forearm, this workout will help you to fill those gaps between your bicep and forearm. You have to perform this workout with the heelp of straight or E Z barbell.

Tip.:

• Focus on both concentric and eccentric movement
• Rep range 12-15
• Rest period 20 secs.