Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh


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. One. Two. Three. 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. And 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 Stretch. 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. Again, Whenever we lift the bar it must be in a very controlled way and 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. Squeeze Stretch 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. and 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. and This. 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 and Do subscribe to my YouTube channel for more informative videos like this. Press the bell icon to get the latest
updates and notifications. I will keep bringing more such videos for you all. Thank you so much.

100 Replies to “Best Biceps Workout | डोले कैसे बनाए | Yatinder Singh”

  1. Hlo sir ji sir ma apkii sari video dekhta Hu aur sare akk badkrr ak bhot ache lge muje srr apse repuest ha ma na abhi Jim join ki ha 6month hoge muje srr ma adwteeg protein lera Hu Woh Sahi toh rahe GA srr plss jrur btanA woh sabb bolre ha ki Woh Acha ni srr app ak bar jrur Dekh ke btana plzz sir ,

  2. Sir mara 1 sawal tha sir jab bhi hum kohi be workout karte time jo apani sas hoti hey unko under bhar chodana jaruri hey na sir sir uska bhi 1 video bana do kaise karana hey plz sir

  3. Sir you are god for i get perfect result.but some people try to prove me worng during my workout. But i suggest them to watch ytinder singh videos who is the best

  4. Bhaiya it really helped me because i mostly do gym with my brother but today my brother is not available, so i have to see what type of exercise i have to do for biceps. It really helped me sir. Thanks alot🙏🏻🙏🏻

  5. Ab tak main bahut sara biceps workout dekh chuka hu sir Mai apko follow kiya to meri biceps ki size increase ho rahi hai thanks a lot sir

  6. Aap meri comment ka reply kyuNahe dete ho.. aap jara sa reply de de to mujhe bahut achcha Lagta… Meri bahut ichcha hai ki aapko ek bar samne se dekhu..

  7. You are very gentle n polite thas way I subscribe your channel.and also very nice trainer.love from beautiful country in this world Nepal.

  8. Bina background music k kitna relax feel hota hai video dekhne mai nd workout ko understand kerne mai 👍👍👌

  9. Thank so loot… Aapki har ek… exercise dekh kar.. Wo Mane khud kiya ushme.. Muje 99 pasent… Fhayda hu… Thanak so loot

  10. Hello yatinder sir good evening i want to you that full body workout exercise. And most important talk how can meet you. Please sir

  11. Sir today i did your chest workout routine i got very good results
    Sir you are great person and trainer
    My request is that you should make video on macro maintenance and you should tell that how much chappati we can consume when we are on fat loss program
    Because roti and rice is very compulsory in Pakistan and India
    Thanku

  12. सर इतना slow करना जरूरी है। थोड़ा fast नही कर सकते। थोड़ा बताय।

  13. Asm sir aap sabse acchi video banate ho pure YouTube ke bobybuldier se because mujhe apki video se bhaut ache body result MIL rahe h meri body pr

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