ADVANCED BICEPS WORKOUTS(UNDERHAND GRIP)

Every one in the gym wants to achieve the goal of big bulky biceps. But we fail because we grind the same workouts every week. You should change your workout schedule every week every month. If you do curl with barbell this week change to ez- bar next week and reverse curls the following week. Start with dumbbells in next week. You can also change the workout order like barbell first and dumbbell next for a week and vice verse  the other week. Biceps is all about curls so we have to look out for different styles of workouts. Let us see some biceps workouts to develop the bulky biceps.

ADVANCED UNDER HAND GRIP BICEPS WORKOUTS:

1. Barbell biceps curl:

Barbell biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

2. Dumbbell biceps curl:

Dumbbell biceps curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the dumbbells up toward the shoulders.
• Keep the elbows stationary and only bring the dumbbells as high as you can without moving the elbows. Slowly lower the dumbbells, keeping a slight bend elbows at the bottom(don't lock the joints and try to keep tension on the muscle).

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

3. Lying high bench barbell curl:

Lying high bench incline curl

• Lye prone on a flat bench, toes on the floor for support, head facing the barbell. Hold a barbell in your hands at shoulder-width apart, hanging on your front, few inches above the floor. 
• Curl the bar by bending your elbows as much as you can, hold for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

4. Cable curl machine:

Cable curl machine

• Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly.
• Curl the bar toward your chest as far as you can without allowing your upper arms to move.
• You can also use V-Bar for a change in this workout. Use it on the alternate weeks skipping straight bar cable curl.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

5. Lying cable curl:

Lying cable curl

• Lye on the floor against the cable station and attach a straight bar to the low pulley of the cable station. Hold the bar at shoulder width apart and rest on your thighs. Your face should be toward the ceiling, feet together with no gap.
• Curl the cable as much as you can by bending your elbows, don't move your elbow just bend. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure. 

6. Cable preacher curl:

        

Cable preacher curls

       

• Attach a straight bar to the low pulley of a preacher curl cable station. Grab the bar with a shoulder-width, underhand grip. 
• Slowly curl the bar up until palms are pointing towards your face. Pause for a second and lower the bar to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure. 

7. Lying prone incline barbell curl:

Prone incline barbell curl

• Lye prone on a incline bench, toes on the floor for support, head facing the floor. Hold a barbell in your hands lower than shoulder-width apart, hanging in front of you. 
• Curl the bar by bending your elbows to the shoulder level, pause for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

8. Lying prone incline dumbbell curl:

Prone incline dumbbell curl

• Lye prone on a incline bench with a dumbbell in each hand lower than shoulder width apart. With the dumbbells hanging on the front face the floor.
• Curl the dumbbells to the shoulder level, do not move your arms, only your fore arms should be in motion.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

9. Incline dumbbell curl:

Incline dumbbell curl

• Take your seat on the incline bench. Hold a dumbbell in each hand at shoulder-width apart hanging free on the sides, feet on the floor.
• Bend your elbows and curl the dumbbells to the shoulder level and slowly release the dumbbells tot the starting position. Repeat this step. Your fore arm should be 180° to the shoulder & arms while you start and finish a repetition. Do not swing your hands freely while you do this workout. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

10. Over head cable curl:

Over head cable curl

• Stand in between the crossover station and attach the handles to the over head cables on either side of the crossover station. Hold the handles on both sides in underhand grip, with your elbows on the shoulder level.
• Curl the cable towards your ears and hold for a second. Return to the starting position and repeat. Do not move your arms and elbows when you curl.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

11. Stability ball dumbbell curl:

Stability ball dumbbell curl

• While sitting upright on a stability ball, grab and hold a pair of dumbbells so that your arms are fully extended by your side. The palms of your hands can face inward (as shown in the image) or outward. 
• Gradually curl your arms at the elbow, facing the dumbbells to the shoulder level while not changing the position of your arms. The arms should simply bend at the elbow without moving in any other direction.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

12. Alternating dumbbell curl:

Alternating dumbbell curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in the sides. Squeeze the one of your bicep and bend the arm, curling the weight up toward the shoulder.
• Keep the elbow stationary and only bring the weight as high as you can without moving the elbow. Slowly lower the weights, keeping a slight bend elbow at the bottom(don't lock the joints and try to keep tension on the muscle). Repeat the same for the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

13. Alternating incline dumbbell curl:

Alternating incline dumbbell curl

• Lye on a incline bench with a dumbbell in each hand hanging on the sides, feet on the floor, face toward the ceiling. 
• Curl the dumbbell in the dominant hand to the shoulder level, other hanging still. Lower the dumbbell to the starting point and repeat the same for the the other hand. Do not swing your hands freely while you do this workout. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

14. Standing one arm curl over the incline bench:

Standing one arm curl over the incline bench

• While standing with back straight, hold one dumbbell with underhand grip. Rest upper arm on the top of the incline bench.
• Lift the dumbbell up while keeping your upper arm in place. Hold for one second. Lower the dumbbell back to the starting position and repeat. Do the same for the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

15. One arm dumbbell preacher curl:

One arm dumbbell preacher curl

• Hold one dumbbell with underhand grip, position your upper arm on the preacher curl machine. Face toward the working bicep.
• Curl the dumbbell while keeping your upper arm at same position. Refrain from using your shoulder during the movement. Hold for a second and return to the starting position. Repeat the same by switching to the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

16. Concentration curl:

Concentration curl

• Start by sitting on the edge of the bench, holding the dumbbell in your left hand. Let the left arm hang straight down with the elbow resting on the inside of the knee. 
• Lean forward so your torso is over your legs and place the right hand on the right knee.
• Bending the elbow, curl the dumbbell up to the shoulder level and pause momentarily before slowly lowering the dumbbell to the starting position.
• Repeat until your set is finished, then switch sides and complete with the right arm.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

Tags: Indian muscle building advanced biceps workouts, biceps workouts in Indian conditions, Indian body building biceps workouts for advanced body builders.