Hello guys

Biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle.

The biceps is attached to the arms bone by tough connective tissue called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons. The tendon that attaches the biceps muscles to the forearms bones is called the distal biceps tendon. When the biceps contract, it pulls the forearm up and rotate it outward.

• Warm your biceps with lite weight by doing dumbbell curls, hammer curls, concentrate dumbbell curls.
• 1^st exercise barbell curl 4*15/12/10/8(take small straight bar where you put weight on both side as much you control and the movement should be in control and proper manner).
• Incline dumbbell curls 4*15/12/10/8(take incline bench and take 2 dumbbells, one dumbbell in each hand and lay on bench).
• Standing dumbbell curls 4*15/12/10/8.
• Hammer dumbbell curls 4*15/12/10/8.
• wrist curls 4*10reps (take a small bar and put weight on both side and hold it in your wrist with short grip).

Follow this schedule

Thank you