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Biceps Exercises
Bicep exercises
If you are looking for biceps exercises that work then you're in luck.
Below I will explain two biceps exercises that you can include into
your workout to add inches on your arm
The first of the biceps exercises is the Standing Barbell Curls
Main muscle targeted: Biceps
Equipment: Barbell
Getting prepared: Stand straight with head facing forward. Bend your
knees slightly, and Grip the barbell with a shoulder width grip with
the palms of your hands facing forward.
To execute: Breath to prepare for movement and lift the barbell from
your thighs till they reach under your chin or to full contraction.
Always keep your elbows tucked in. now lower the barbell slowly to starting
position
Tips: make sure to curl up with both hands. Do not tip one way or the
other
The second of the biceps exercises is the Incline Dumbbell curls
Main muscle targeted: Biceps
Equipment: Dumbbells
Getting prepared: with a dumbbell in each hand. Sit on an inclined bench
and lay flat on it. Allow the dumbbells to be hanging to your sides
with your palms facing forward.
To execute: now curl the dumbbells all the way till they are level with
your shoulder, hold the contraction and squeeze for a one count. Now
reverse the movement and bring the weights down slowly
Tips: if you want to utilize all the benefits out of this exercise then
make sure you don’t swing your arms
If you really want to gain most benefit from our biceps. Try and hit
them twice a week. The biceps are a small muscle and can recover rather
quickly to try and vary the exercises and work hard. Also make sure
to keep form and never perform any exercise randomly. You're aiming
to tire the targeted muscle.
Here is a sample bicep workout
Standing Barbell Curls - 4 sets 8,10,10,12
Incline Dumbbell Curls - 4 sets 10,10,12,12
Dumbbell Hammer Curl - 4 sets 6.8.10.12
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