Well, friends, here you have it ? the third and final installment of my series of articles on exercises meant to work out your biceps. Since I get asked often about what the best way is to work these muscles, I created a few articles to give everyone some of the best and most commonly used bicep exercises. Without further delay, here are a few more to get you started on your bicep workout.
Preacher Curls:
This exercise is great for your biceps (and none too shabby for working out your forearms!). You?ll need a preacher bench for this one, so if you haven?t got one at home, keep this one in mind for when you?re at the gym next,
Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards. Have someone hand you a barbell. Lower the barbell until your arms are nearly straight ? you should be feeling a good stretch in your bicep now.
Using your biceps and moving only your forearms, curl the barbell to shoulder height. Hold for a moment to get the maximum benefit for this curl, then repeat.
Dumbbell Concentration Curls:
This one is a little tougher for beginners, but provides a great bicep workout by isolating the muscles.Sit at the end of a bench, legs spread. Use a lighter than usual dumbbell for this one, the isolation will give you the same results with less weight. Reach down between your legs and grab a dumbbell. Brace your elbow on one knee, and place your other hand on your leg for balance. Using only your bicep and moving just your forearm, slowly curl the dumbbell to shoulder height. Hold this position for a moment then slowly lower back to starting position and repeat. This exercise should be done for both arms (but not at the same time!).
That?s it for now. I hope these exercises have been beneficial to beginner and pros alike. Maybe I?ll see you at the gym!
About the Author:
About the author: Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.
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