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Bodybuilding Biceps Exercises
A flashy body part, showed of on men wearing t-shirts. Its
nice to be seen with muscular biceps and the women donít complain either.
The biceps are the muscle on your arm that lift the arm upwards.
Here are the top exercises for the bicep muscle
Standing Barbell Curl: Hold the bar with your palms facing out, curl the bar slowly up until it touches
your chest, slowly lower down again.
Remember not to cheat as you curl the weight as this takes the emphasis off your
biceps and onto your waist, the point is to work the biceps and slow deliberate
curls are the trick.
Variations include machine curls or preacher curls.
Standing Alternate Dumbbell Curl: Hold a dumbbell in each hand, curl one up to your chest and lower it, then curl
the other up and lower that one. Repeat.
The point of alternate curls is to focus on each arm separately and to also give
the other arm a slight rest before you repeat again.
Variations include holding the dumbbell with your palms facing toward your body
and keeping them there throughout the movement.
Seated Alternate Dumbbell Curl: Same as standing alternate curls except you are seated on a bench, perform the
movement just as you would standing.
Concentration Curl: Sit on a bench, hold a dumbbell in one hand between your legs
with that elbow resting against your inner leg and hold on to
your knee with the other hand. Slowly curl the weight in your hand up to your
chest and lower slowly.
This exercise is great to really squeeze your biceps at the top of the movement.
Repeat for the other hand.
Alternates to the exercises described here are those done with cables. The can
be switched with any of the exercises I mentioned here.
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