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Bicep Exercises for Beginners and Everyone Else

Jul 25, 2008
This is my 3rd and final installment on building bigger and better biceps. Everywhere I go I am asked how to get bigger biceps. I have written a few articles to give beginners and pros some of the tried and true bicep excercises. Let's get started now on your bicep workout.

Preacher Bench Curls:

This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don?t have it, remember this the next time you are at the gym.

Sitting on the preacher bench, rest your arms on the pad with your palms facing up. Let someone hand you a barbell. Now lower your arms until they are straight out. You should feel a great stretch (and burn!) in the bicep.

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.

Concentration Curls for Dumbbells:

For beginners this might be a little tougher but it provides a great workout for the bicep by isolating the muscle. Sitting on the end of the bench with legs spread, grab a lighter dumbbell than usual. Because this exercise targets and isolates the bicep, you can use a lighter weight and it will give you the same results. Bend over and grab your barbell, bracing your elbow on one knee. Place your other hand on your leg to give you balance. Using your bicep and only moving your forearm, slowly curl the dumbbell to shoulder height and hold a moment. Again, slowly lower back to beginning position and repeat. Do this for both your arms, but only one at a time!

Well, I hope that these exercises have been helpful to all of my readers, novices and old pros alike who are interested in building better biceps (a good slogan for a gym, if you ask me). Until next time, I?ll see you in the gym!
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About the author: Caleb Lee knows a lot about
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