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Greetings to you, everyone, Namaskar, how 
are you all?

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I have come with a new video for you guys,

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and in today’s video, we are going to cover,

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one of your favourite muscle groups, that 
is,

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BICEPS.

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But we often see that many people find problems 
in growing their biceps.

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For example, in my initial days too, I had 
this problem,

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but, after implementing a lot of other techniques, 
that problem was solved.

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Well, there may be many reasons why your 
biceps are not growing, but,

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one common reason is a small common mistake 
that people often do while training their 
biceps.

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So please watch this video till the end,

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because, at the end of this video,

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I am going to share with you a few common 
mistakes that

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you often make while training your biceps 
that you shouldn’t do.

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But before that, I am going to share with 
you all 6 exercises

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that will definitely help you to grow your 
biceps the way you want it,

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all you have to do is, watch this video with 
a little concentration and focus

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because there will be a lot of details that 
will be mentioned in this video,

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and for that, we have

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MR. RAJEEV,

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who will demonstrate to you all, how to perform 
the exercises in the right technique.

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Rajeev, how are you, you’re fine?

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Let’s start the video.

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In the first exercise, I will show you a 
variation of the barbell curl,

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let’s see how that variation is,

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hold the bar at shoulder width,

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and very carefully observe how we perform 
the set.

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We are going to perform the set from here,

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now we are going to release the bar a little 
bit on the lower side,

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one, in the second we will lower it even 
further,

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so basically after every count

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we will lower the barbell lower from the 
first repetition,

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now we have completed two repetitions

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3,4, 5,

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6, 7, 8,

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9, and 10. Release.

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In the 10th count, the bar needs to reach 
its lowest point.

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But the set is not yet complete,

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yes, lift it again,

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now we will perform the same exercise again,

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and one, squeeze your biceps in every count, 
2,

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3, release the bar slowly while going down,

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4, have more control,

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5, yes,

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6, 7, 8, 9

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and 10.

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This has become your 1 set,

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which means in 1 set you need to perform 
20 reps.

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I hope you understand the process.

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Let me explain it to you again,

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when you complete your 10 reps,

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the bar needs to reach its lowest point,

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but in every count, the bar needs to go lower 
than the 1st rep.

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in this way, you need to perform 3 sets,

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but in each set, you need to increase the 
weight.

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2nd most interesting exercise that we are 
going to perform now is

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the reverse incline bench dumbbell curl.

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To do this exercise, you will need a bench 
that is inclined to 70 degrees,

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from there lie down with your legs,

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chest lift, and engage your core.

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The next important thing to see here is,

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how we will perform this exercise using only 
one dumbbell.

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Please carefully see and learn the technique 
to hold the dumbbell.

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We will hold the dumbbell like this,

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the dumbbell is rested on the palm

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and your fingers will be straight, your thumb 
will be closed

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and while performing the set the dumbbell 
needs to be straight always.

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So, from here we will start performing the 
exercise,

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release the dumbbell slowly,

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stretch your biceps,

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lift it up fully,

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full range of motion

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so that your biceps are squeezed,

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Release it slowly,

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like this, very good.

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Lift it up, very good,

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your elbows should not move around,

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the number of reps should be between 10-12,

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if you can perform the exercise easily

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then you can increase the weights in every 
set.

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And the number of sets is 3.

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The third exercise which we are going to 
perform here is the

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reverse incline bench cable curl,

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carefully watch the exercise,

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the bench should be placed at a 35-degree 
angle,

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lie down,

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the chest will be lifted and core tight,

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and carefully see here,

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that I am using the cross-cable machine

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that I have manually set it to the lowest 
point,

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hold the handle in this form and

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in this way we will lift, we should not move 
our elbows too much,

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elbows should be still and release the handle 
slowly

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till the time your biceps are not fully stretched.

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Squeeze and release, this is a very good 
exercise

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where you can target the muscle group precisely.

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Whenever you are holding the handle, and 
lifting, breathe out,

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the number of reps should be 10-12 and no 
of sets is 3.

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4th exercise which we are going to do is 
the wall dumbbell curl,

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to do this, we need to stand away from the 
wall,

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upper back should touch the wall,

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to understand this exercise,

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you need to make sure that your elbow is 
always touching the wall,

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it should move away from the wall.

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After this, we will hold the dumbbells and 
start the exercise.

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Now, lift it up,

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full range of motion,

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just squeeze your biceps

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and slowly release it,

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but, make sure that your elbow is touching 
the wall.

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The second thing which you need to keep in 
mind is

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when you release the dumbbell,

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you must not turn the dumbbell,

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it should remain upright.

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So that there is continuous tension in your 
muscle.

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And in this exercise,

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we need to perform a higher rep range for 
muscle fatigue,

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we will perform 15 rep in each set,

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and the number of sets will be 3

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5th exercise is the incline dumbbell curl,

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a small variation will be performed here,

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let’s see,

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lie down,

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from here we will be using both hands,

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and here’s a little variation, that I will 
show you,

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just lift it up, just how you normally perform 
a dumbbell curl,

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in that way, but while you are releasing 
the dumbbell

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you need to turn your hands away while reaching 
the lowest point,

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the reason for this is, is that you are giving 
an extra stretch to your biceps,

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then, from here, you will turn the dumbbells 
and lift

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like this

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yes

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just remember to perform with the variation

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release

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turn the dumbbell

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and again

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lift it up

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full range of motion,

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whenever you are lifting the dumbbell remember 
to breathe out,

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Perform this exercise slowly and steadily 
so that

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you can target your biceps well.

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In this exercise, we are going to keep the 
reps at 15

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and the number at set will be 3.

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6th exercise which we are going to do is 
the chin-up for biceps

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and to do this, we need to place our hand 
in the curl grip,

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just be careful that whenever you are pulling 
yourself up

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you need to pull using your biceps strength

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and your grip should be strong

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then release

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but don’t release all the way.

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Then continue the exercise focusing on the 
muscle tension you are creating in your biceps,

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whenever you are lifting up, breathe out,

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squeeze your biceps fully,

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the number of reps should be 10-12

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and the number of sets should be 2 -3.

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After the exercise, let's discuss a few mistakes 
that

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you often do while training your biceps that 
you should avoid.

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The first one, I’ve often heard many people 
in the gym saying this,

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that your wrist should tilt inwards.

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What does keeping the wrist inward mean?

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So, people are misunderstanding that keeping 
the wrist inward means this,

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so in this position, your forearm muscle 
gets activated

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and gets pumped whereas the biceps can’t 
take in the load,

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but this does not mean that you will tilt 
your wrist like this,

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so you need to keep your wrist in the neutral 
position,

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not inside or tilt outwards.

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Now I will show you how,

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supposedly I have a dumbbell in my hand now,

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so when I curl it and lift,

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my wrist should always be straight,

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straight means neutral position,

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not inward or outward

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so you should avoid doing this mistake.

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The second mistake that you should avoid 
is lifting the elbow too much.

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Let’s understand this.

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What most people do when they curl,

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is when they lift the bar they lift their 
elbows too much,

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so don’t do this,

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what happens when you do this is that, your 
front deltoids are involved

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and you are not targeting your biceps muscle

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that well, so I'll show you the right movement,

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you can see it well from the side,

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so curling squeeze your bicep

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and release it slowly,

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I can understand that your elbow will lift 
when you squeeze your biceps

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but, lifting too much is a wrong position,

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so avoid doing this mistake

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3rd mistake is lifting the shoulder while 
performing the exercise,

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which means, when many people often do bicep 
exercise,

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what they do is, they lift their shoulder 
as well,

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so don’t do this,

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so the next time you work your biceps,

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you need to, 1stly retract your shoulder

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and lift your chest

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then only you will perform your set in this 
technique

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4th mistake is the range of motion,

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I keep emphasizing this because

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I have seen many youngsters in the gym

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and all the youngsters are eager to grow 
their biceps,

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so what they do is, they keep a lot of weight

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that they can’t perform the full range of 
motion,

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which does not help them grow their bicep.

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So, you need to choose the appropriate weight

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so that your range of motion is full,

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which means, until and unless your muscle 
is not squeezed,

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then you should not lower the bar down,

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so that is the full range of motion,

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which means you need to perform the exercise 
in a full range of motion.

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So, keep in mind about this

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5th mistake is a wrong chain of workout routine.

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So firstly, you must understand that biceps 
have two heads,

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short head, and long head.

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So many people work their short head often

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or for long head.

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So next time when you are working your biceps 
design

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then make sure that your routine should have 
exercises that will train both your long 
head

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and short head,

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just keep that in mind.

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So, this was our video for today,

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I hope that you liked this video,

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just two things you need to keep in mind,

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in the 6 exercises that I have demonstrated 
today,

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from that you can choose any 4 of the variations 
for yourself,

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it can be any variations.

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Secondly, whatever mistakes I have shown 
you, please try and avoid doing them during 
your workout

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if you want good development for your biceps.

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Thank you so much, RAJEEV,

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for joining us today, and, understanding 
that performing exercises in the right technique 
is necessary.

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Thank you so much,

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Take care,

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Goodbye, Namaste.