The workouts below can help people of all skill levels and fitness goals. To get the most out of it, follow the form guide and code tips.
1.Pull-Up
A useful movement pattern that has been used since the beginning of weightlifting can be seen in the pull-up. You controllably pull your body up to the height of the bar above you and then back down.
The main muscle that moves you are your latissimus dorsi. Your trapezius, rhomboids, and arm muscles are secondary movers.
The pull-up not only builds strength, but it also improves posture and teaches you how to move in a useful way. It’s simple to get to and useful in most indoor and outdoor places.
2.Assisted Pull-Up
This is a scaled-down version of the normal pull-up that is great for people who are just starting out or who are learning. It’s the same pattern of functional movement, but the resistance is smaller. Most of the time, this is a machine or a resistance band.
For the same reasons as the pull-up, it works the biceps, latissimus dorsi, and trapezius. It helps build muscle, improves balance, and makes you stronger in everyday situations.
3.Wide-Grip Pull-Up
In the wide-grip pull-up, the grip is wider than in the standard pull-up. It puts more stress on the latissimus dorsi muscles because of this. Your traps, rhomboids, and, to a smaller extent, your biceps are the big muscles that move things around.
In addition to working your lats, it builds functional power and makes your posture better while you’re working out and doing everyday things.
4.Chin-Up
The chin-up is similar to the pull-up in theory, but it is done in a very different way. In a double underhand grip, this moves more of the work to the muscles that bend your arm.
The main muscles that move your body are your latissimus dorsi. Your biceps short head, biceps long head, brachialis, brachioradialis, and traps are the auxiliary movers.
Chin-ups are better for your shoulders than regular pull-ups because of the way you hold the bar and place your arms. They also make your posture better and build functional power.
5.Barbell Biceps Curl
Barbell biceps curls are a standard way to work just the biceps and are still used in many biceps-building workouts. You simply curl a weighted bar toward your chest, which is how you do it.
It’s your biceps long head and biceps short head that move things. The second movers are the extensors in your wrist.
The barbell biceps curl is easy to do and get better at, and it works both heads of the bicep. It is great for beginners because it is easy to learn and gives you focused bicep isolation.
6.Dumbbell Concentration Curl
There is only one type of bicep exercise that works the short head, and that is the dumbbell focus curl. Because the exercise is called “head closer to the curl,” you do it with your eyes closed. The brachialis, brachioradialis, and wrist flexors are some of the secondary movers.
The dumbbell focus curl is a great way to work out the muscles that bend the elbow. Shoulder participation is less likely when the upper arm is supported.
In addition, it moves only one arm at a time, which is called a unilateral movement pattern. This helps fix any muscle imbalances that might happen.
7.Dumbbell Cross Body Hammer Curl
The cross-body hammer curl with dumbbells uses the same flexion of the elbow as the regular barbell curl, but the way it is moved is different. When you use the neutral hammer grip, your brachialis and brachioradialis muscles get more work.
Even though these aren’t really bicep muscles, they are important elbow flexors that help the bicep move. In this way, they help the look and stiffness of the biceps.
8.Dumbbell Bicep Curl
You can’t miss the bar bicep curl if you go to any gym. It’s been a basic bicep-building exercise in many workout plans for a long time. With your arms at your sides and your hands facing forward, you do the standard elbow bend.
It works both heads of your biceps as well as the flexors and extensors in your wrist. It works well for newbies and athletes who want to get stronger at pulling.
Also See: Top 10 Arm Workouts At Home For Stronger Arms 2024