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Bicep Exercises #1 - Beginner or Pro ? Part 2

Jul 25, 2008
I addressed the question about how to get bigger biceps in my last article. Here are a few to make those arms bulge!

Standing Dumbbell Hammer Curls:

This next exercise is a body builder's dream come true; it works out your biceps and forearms at the same time.

Standing with your feet shoulder's width apart (sound familiar?) grab your dumbbells. Letting them hang at arm's length, keep your elbow's tucked into torso and keep them there the entire exercise. Palms need to be facing each other. Curl the dumbbells up to shoulder level, only using your forearms and biceps. Be sure your palms face each other throughout. At shoulder level, hold the dumbbells there for a moment for maximum benefit of the muscle tension. Slowly return the dumbbells to your sides and repeat.

This next exercise will require some equipment (an incline bench). If you don?t have one of these, keep this exercise in mind for your next trip to the gym. It?s also a good workout for biceps and forearms alike, so give this one a try if you haven?t before! You?ll need to use less weight for this one than for curls ? it isolates the muscles, so you don?t have to lift quite as much to get the same benefit.

Incline Dumbbell Curls:

Grab a pair of dumbbells and sit back on an incline bench; your feet should be spaced shoulders width apart. Let the dumbbells hang at arms length on their respective sides of the bench, behind your body. Using just your biceps, curl the dumbbells up to shoulder level and hold them there for a moment. Return slowly to starting position and repeat. Only your forearms should move while doing this exercise.

That was great, wasn't it? Keep checking back for updates to my general fitness, health and exercise articles. There are plenty more bicep exercises to come. See you at the gym!
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