Want bigger biceps?

 There's over a dozen workouts that one could do to target the same muscle, I remember when I started working out I found it overwhelming to how many different workouts people did. For this post, I'm going to focus on bicep workouts which I find to be essentials due through friends recommendations, trainers, and even tick tocks, you'll be surprised how many awesome trainers you can find in Tik-Tok. To be honest I believe that you only need 4 essential exercises for each muscle, I even say 3 Max. So I'll show you the three best workouts to grow bigger biceps at the gym or with any home weights that you have around! 

Bicep Hammer Curls

Always pick up the weight that you know you can carry, as I said before form before anything. You want to make sure whenever you do hammer curls you don't bend your back and you remain in a comfortable straight standing position. Make sure you pick up the weight like you're holding a hammer (for some reason they're named that) and make sure you just move your arm up and keep your shoulder relaxed. Always aim for 10 repetitions ,30 seconds to a minute break between 3 sets. This exercise will target your long head aka "Brachii".

Bicep Curls: 

The same rules you follow in bicep hammer curls apply in bicep curls. Make sure you aim for 10 repetitions, 30 seconds to 1 minute break between 3 sets. You might think that it's probably the same thing but exercises can always be different in how one hold the weights. In bicep curls you hold the weights vertically and you follow the same moment, the difference now is that you're targeting your short head, the short head is what makes your bicep pop up people call it  the "ball" of your muscle. 

Reverse EZ bar curl: 

Again bicep curls? The difference now is as we mentioned how you hold the weights,  instead of holding the weights under the bar now you're holding them above (picture for reference) Holding the weights in this form will target your long head and you're short head, as well the forearms which is an important muscle to exercise.