Best Bicep Exercises
Get Your Arms in Shape Now!
Let us look at one of the most exciting muscle groups...the Biceps!
I am sure in your school days even you would have flexed your biceps to show your muscles. Each of us has done it. This is because Biceps are probably the most recognized muscle in our body.
Best Bicep Exercises for You!
Here are some of the best bicep workouts to help you get great looking arms.
If you have always dreamt of having great, bulging biceps, then these bicep exercises will surely help you get the results.
Choose around ten different exercises. Do 8-10 reps for bulk or 12-15 reps for lean muscle. You can perform the entire thing twice for better results. For your total arms workout, I recommend pairing 5 bicep exercises, with 5 tricep exercises, and 5 shoulder exercises.
So here we go!
Bicep Curls
Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body.
Static Bicep Curls
In your lift stance, hold your left forearm at a 90 degree angle with your bicep. Do four curls with your right hand. Then switch hands with your right forearm at a 90 degree angle. Do 16 reps of this exercise total. So 8 curls per bicep.
Hammer Curls
With your hands by your side and palms facing your thighs, curl up then back down.
Twenty Ones
Start with your hands by your sides for a normal curl. Curl up half way then back down. Repeat 7 times.
From half way, curl all the way up back ot the half way point. Repeat 7 time.
Last do a full bicep curls 7 times.
Cross Body Curl
With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.
Concentration Curls
In a left lunge position, lay your left elbow on your knee. Place you right elbow against your left wrist and curl your arm up. Switch hands.
Outward Curls
With the palm of your hands facing away from your thighs, curl both of your arms up to your shoulders.
Corkscrew Curls
In your lifting stance, move your forearm in a corkscrew motion as you curl up to your shoulder. Alternate arms after each rep.
Curl and Hammer
Do a standard curl up, twist your hands and hammer down.
In and Out Hammer Curls
Perform a regular hammer curl. When you lower your hands, twist your wrist away from you body and hammer curl up.
In and Out Bicep Curls
Same as the In and Out Hammer Curls only now you are doing regular bicep curls.
Strip Set Curls
You are going to do 3-4 sets of bicep curls. With each set you are going to lower your weight. If you start with 25s, move to 20s, then 15s, then 12s.
You only need to do this exercise once, so I usually save it as the last of my bicep exercises.
Summary
The biceps are one of the most exciting muscle groups; we all have been flexing those muscles right from our school days. Biceps are probably the most recognized muscle in our body. So make sure you do regular bicep workouts. For your total arms workout, I recommend pairing bicep exercises with tricep and shoulder exercises. If you have always dreamt of having great, bulging biceps, then the bicep exercises mentioned here will definitely help you get the results.
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