Home » Health » Fitness

Bicep Exercises #1 - Beginner or Pro

Jul 25, 2008
I get asked a lot about this. A lot of bodybuilders are always on the lookout for a better way to build bigger biceps, or just some different exercises to break up the tedium of doing the same routines for the old guns. Whether you're entirely new to weight training or an old pro like myself, these bicep exercises will help you to get on your way to those big upper arms you've been wanting.

Standing Barbell Curls: This is an old standby of bodybuilders, but I'm including it here for the beginners reading this - even you long time weight training enthusiasts can stand to have a refresher course now and again, yes?

Stand with feet placed shoulder width apart with the barbell underhanded. Keep the elbows close to your torso and let the barbell hang in front of you at arm's length. Remember it is very important to keep your elbows tucked in throughout this exercise.

Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise. Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise. Slowly lower and repeat.

I'm often asked, how much weight and how many reps do I do? You will decide how much weight and your number of reps. Do only what you can until you have to rest.

Standing Dumbbell Curls: This works similarly to the dumbbell curl, although (obviously) with dumbbells instead of a barbell. This exercise also works the forearms, which is a nice bonus to this exercise.

Stand with your feet shoulders width apart and grab a pair of dumbbells. These should hang at arms length, again with your elbows kept close to your torso. Using only your biceps, curl the dumbbells up to shoulder height and rotate your hands so that your palms are facing up (this will maximize the benefit of this exercise) and then slowly return to beginning position and repeat. This exercise can also be done one arm at a time for variety's sake.

For more bicep and other exercises, keep coming back. I have plenty of other articles on building muscle and keeping fit!
About the Author
About the Fitness expert: Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.
Rating:
Please Rate:
(Average: Not rated)
Views: 110
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources