Bicep Exercises:

People always workout their biceps thinking it will make their arms look bigger. This is only true to a certain extent.

Your TRICEPS make up 2/3 of the muscles in your arms. So if you want bigger arms, you should focus more on your shoulders and triceps, throwing in a bicep workout once a week. With that said, here are some great bicep workouts:

BEFORE YOU DO ANY BICEP WORKOUT, remember; DO NOT arch your back. Keep your back straight, and your biceps will get stronger faster because you are not using your back to lift the weight, you are using ALL biceps.

Bar curls:
1. With a curl bar and your choice of weight, start with your hands on the inside most grips on the bar.

2. Keep your elbows at your sides, bring the bar up to your chest.

 

21s:
1. Once you have the desired weight on a curl bar, start by holding the bar on the inside most handle.

2. Lift the bar so that your arms are perpendicular to your body, and hold it there for one second. Do this a total of seven times.

3. When you complete the seventh rep, bring the bar up to your chin.

4. Bring the bar back down to where your arms are perpendicular to your body and hold it for one second. Do this seven times.

5. Perform 7 full barbell curls.

 

Dumbbell curls:
1. Take one dumbbell in each hand.

2. Alternate curling with each arm, keeping your elbows at your sides.

Dumbbell curls are beneficial because they help in stabilizing each arm equally.

 

Reverse curls:
1. Hold the curl bar on the inside most handle.

2. Instead of having your palms facing upwards (like you would with regular curls), grip the bar so that your palms are facing downwards.

3. Perform a curling motion, keeping your elbows at your sides.

 

Incline curls:
1. Set the bench so that you are sitting at about a 45-degree angle.

2. With a dumbbell in each hand, alternate curling, keeping your elbows at your sides.

Hammer curls:
1. With a dumbbell in each hand, rotate your hands so that your palms are facing inwards towards your body.

2. Alternate lifting each dumbbell up to your chest. (Picture this lift as if you were running in place without moving your legs).

Preacher curls:
1. Sitting on a preacher bench with your elbows on the stand, grip the curl bar and simply lift it up to your chin.

*Make sure to keep good form, and when lowering the bar, do not just drop it, lower it slowly.

 

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