The 6 Best Biceps Workout: How to Make Bigger Bicep

Biceps muscle is one of the small muscles that you need to train so that you can get the maximum shape of your arm muscles. Bicep muscle is also the main muscle which is a bodybuilder exercise menu. During the contest, bicep is one part of the muscle that must be highlighted. Strong arm, one of them can be seen from the bicep muscle.

To form bicep muscle, there are several exercise menus that you can try. You can try this bicep exercise menu both at home and at the gym.

1. Bicep cable curl

Implementation stage:

- Stand up straight

- Both hands hold the cable machine

- Raise the cable to the level of the chest and lower it again

- Repeat the movement 10-12 reps, do 3-4 sets

2. One arm dumbell preacher curl 

Implementation stage:

- Sit on a chair and one hand holding a dumbell

- Lift the dumbell and lower the dumbell again

- Repeat the movement 10-12 reps, do 3 sets

- Alternatively, you can replace the dumbell with a barbell (barbell preacher curl).

3. Concentration curl

Implementation stage:

- Sit on a bench seat

- One hand holding a dumbell

- Stick your elbows to your thighs as a support for bicep

- Raise the dumbell and lower it again

- Repeat the movement 10-12 reps, do 3 sets

5. Barbell curl

Implementation phase

- Stand up straight

- Hand holding barbells

- Raise the barbell to the level of the chest

- Repeat the movement 10-12 reps, 3-4 sets

- For alternative, barbell curl can be replaced using dumbell curl

6. Hammer curl

Implementation stage:

- Stand up straight

- Both hands hold dumbbells

- Dumbell position forms hammer (hammer)

- Raise the dumbell to the chest level

- Repeat the movement 10-12 reps, 3-4 sets.