Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh

Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh


This is a Biceps Workout video. Everyone wants bigger and massive biceps, and also work hard to train them. However, most of the people are not aware of a few important points that one has to keep in mind while performing exercises, which I have explained in the video.

Along with 5 best biceps exercises, you will also be able to get a few important tips to target biceps accurately and properly. Following these techniques will result in maximizing the gain and minimizing the chances of injury.

Exercises for Biceps:
1) Barbell Preacher Curl 12 inches – 3 Sets of 12 Reps
2) Standing Dumbbell Preacher Curl – 3 Sets of 12 Reps
3) Standing Barbell Curl 16 inches – 3 Sets of 8-12 Reps
4) Lying One Arm Cable Curl – 3 Sets of 15 Reps
5) Hammer Curl – 3 Sets of 10-12 Reps

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Hello (Namaste) everyone.
We are back again with another workout video.
Today’s workout video
is going to be about
the biceps muscle group
and how you can improve your overall biceps development.
So let’s begin with the video.
The first exercise which we are going to perform is called
Barbell preacher curl.
To do this exercise we need a preacher bench
and a straight barbell.
Things you need to keep in mind
will be explained to you as I perform the exercise.
The first thing you need to check
is how wide your grip should be.
That means how wide should
you hold the bar.
The grip should be held at 12 inches.
Also, you must place yourself on the bench properly.
and then, whenever you release the bar downwards
Bring it down as slow as you can.
while moving through the full range of motion.
Meaning when the barbell comes down
stretch the biceps fully
and when you lift the barbell up
do the full range of motion again
which means squeezing the biceps.
Release it slowly.
Stretch your biceps here.
and when you lift
Squeeze the muscle.
While lifting do keep in mind
that you do not have to lift to the extent
where your elbows lift up from the bench.
Elbows must remain glued to the bench.
Also, do keep in mind that
when you release the bar
don’t lift your shoulders unnecessarily.
The shoulders should be backwards like this.
Let me demonstrate in 3-4 repetitions.
Whenever you lift
Breathe out
and squeeze your muscle.
The second exercise which we are going to perform is
a different version of Preacher curls,
In this, I’ll be using a dumbbell so that
I can target both of my biceps individually
which is difficult to do with a barbell.
We will need a high incline bench
in order to perform this exercise.
Very simply
Place your elbow on the bench
like we did in barbell Preacher Curl as well.
Release the dumbbell downwards slowly and
Whenever you release the dumbbell make sure you stretch the biceps completely
so that the muscle heads can fully stretch
and when you lift
Squeeze the biceps at the top completely.
And release it slowly
and squeeze.
Whenever you lift the dumbbell up
Breathe out.
It should be done in a very controlled way
That is why I have selected a moderate weight.
So that I can perform the exercise in a controlled way.
Squeeze here
Now I’ll show you 3-4 reps
Breathe out.
Do adjust the bench according to your height.
Again, Make sure you don’t lift your elbows from the bench.
The third exercise which we are going to perform is called
Standing barbell Curl.
It is one of the favorite exercises of bodybuilders and gyms-goers.
It is very basic, almost everyone can perform this.
In this, I will need
A straight barbell like this.
Whenever I start with this exercise
I will check
how wide is the grip of my hands?
Basically, it has to be shoulder-width apart
But if you want to measure it in numbers,
It has to be 16 inches apart.
Whenever we lift the bar
it must be in a very controlled way
through the full range of motion.
squeezing the biceps at the top
once my biceps have been squeezed,
I will bring the bar downwards
And keep in mind,
Bring down the bar in a very controlled way. Slowly.
Bring the bar down
until the biceps are fully stretched.
At this position, my biceps are fully stretched
that means the muscles are now ready to lift the barbell again.
Breathe out when you lift
And just squeeze your biceps.
Also, many people in the gym
put a lot of weight on the barbell
and keep swinging their bodies.
This causes the unnecessary strain on the spine and the working muscles biceps
being a very small muscle
do not engage completely in the exercise.
So, slow and steady.
Now observe 3-4 reps.
Whenever you do barbell curls,
Keep the chest lifted.
Stretch it fully.
Stand straight throughout the exercise.
The fourth exercise which I will perform is
Lying One Arm Cable Curl
in which I will use a D-handle grip
on a cross-cable machine in the lowest setting.
The reason to perform this exercise is that
earlier I have already done some exercises with dumbbells and barbells.
The reason to do it with cable now is that
this is an isolation movement
which provides a good pump to your biceps
the inner head
the outer head and the peak.
For the overall development of biceps,
we have mixed and matched these exercises.
Barbell, dumbbell
I’ll show you.
It’s simple.
After attaching the D-handle.
Lie down comfortably
with the back straight
Make sure, the weight you have selected,
is hanged on your biceps.
after that, pull the cable and squeeze the biceps fully.
Release it slowly and stretch.
Whenever the weight is moving against gravity,
Breathe out.
The fifth exercise is another common exercise most of you must be aware of.
It is called Hammer dumbbell curl.
Hammer dumbbell curl develops this region on your arm
Let me show you how to perform this exercise.
So whenever you lift, lift the dumbbell inwards
through the full range of motion.
You can use a little jerk while doing hammer curls
so that you engage this particular muscle in the exercise.
Breathe out when you lift the weight up.
These were some of the exercises for biceps workout
which have helped me a lot and
I’m sure these will help you all too
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Thank you so much.

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