Top 6 Exercises for Weight gain

Barbell Bicep Curl

Hold a barbell with an underhand grip, arms fully extended and shoulder-width apart. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Dumbbell Bicep Curl

Hold a dumbbell in each hand, arms fully extended with palms facing forward. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Preacher Curl

Sit on a preacher bench and position your upper arms against the pad. Grasp an EZ-bar or dumbbells with an underhand grip, arms fully extended. 

Hammer Curl

Hold a pair of dumbbells at your sides with palms facing inward (neutral grip). Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 

Cable Bicep Curl

Stand facing a cable machine with a straight bar attachment at the lowest position. Grasp the bar with an underhand grip, arms fully extended and feet shoulder-width apart. 

Chin-Up

Grab a pull-up bar with an underhand grip, hands shoulder-width apart. Hang with your arms fully extended, then exhale and pull your body upward until your chin clears the bar. 

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