It's lots of fun doing bicep exercises. We like doing bicep curls...they're the classic body builder exercise which you've probably seen a thousand times before. You really start feeling like a body builder when you do them. Try them out and also try out the others. They're simple exercises that you can easily add into your home workout routine.
Check out this workout guide. It will show you the weights you should be using if you want to get massive biceps, toned arms or just to lose that flabby bit on your arms.
These are the bicep exercises that you will learn from this article:
The more muscle you have the more fat you will burn.
Doing bicep exercises will make all the other arm exercises easier to do.
This will balance out the muscles in your arms against your larger tricep muscles.
Bicep exercises make your arms look great.
Check out these tricep exercises to balance out your arm muscles.
Pullups
This is one of the best bicep exercises out. It can be quite difficult to do many of them at first, but if you persevere, you will find they get easier and you get huge strength gains. This exercise has many variations so you never get bored.
Are these too hard for you? Ask someone to help lift you up then try to lower yourself down slowly. If you can do a few of these it won't be long before you can do them by yourself.
Find a bar.
Hang from the bar with your palms facing towards you.
Pull your body up until your chin is just over the bar.
Lower yourself down slowly. Try to avoid swinging.
Make sure you go through the full range of motion here. Don't shorten up the movement by only going halfway down. This will ensure that your bicep is strong in all positions.
When you get towards the end of your set, the tendancy is to bring your shoulder down to meet the dumbbell halfway. Try to resist this. Isolate your bicep and make it work. This way you will get the most gains.
Get some weights.
Sit down like shown in the picture.
Rest your elbow on your leg.
Lower the weight down until your arm is straight.
Slowly bend your arm until it can't bend anymore.
Slowly lower your arm again until it is straight. Don't let it just drop.
Try to do these slowly. Sometimes you feel like getting carried away and you feel like you're running. Although this is fun it's not working your biceps as much as you could be. The more controlled the movement is, the better.
Get some dumbottles and hold one in each hand.
Hold the dumbottles the same way you would hold a hammer.
Keep your elbows in the same place by your hip.
Bend your right arm and straighten your left arm at the same time.
Bend your left arm and straighten your right arm at the same time.
This exercise works your entire arms and your chest. It is great for toning and conditioning your arm muscles. Try to keep your back straight. It's quite common for people to have their bums up in the air for this one. Also make sure that when you go down you actually go down. Try not to move your head up and down. Just move your body.
These can be quite hard in the beginning. Try to do the full pressup though, even if it's just five. As your arms get stronger you can do more and more.
