Three Exercises for Perfect Biceps!
November 27th, 2008
Biceps are the muscles of the arm that connect the shoulder to the elbow. These muscles are used in every movement of the hand. Every man loves to have those bulging biceps and girls too find them quite attractive.
In this article, a few simple and easy to do exercises will be discussed to build perfect biceps. To tone your Bicep muscle you can do these exercises.
Barbell Curls
It is the most basic and the best exercise for toning your biceps. It is about squeezing in your biceps. Stand in a straight position and hold the weights, such that your arm is locked in with the body just an inch away. Now start bringing the weight towards your chest slowly. This will squeeze in your bicep muscles. Do at least three sets on 10 movements each. While bringing your arm down keep it slow, so it does not stretch unnecessarily.
Alternate Dumbell Curls
Stand with your back straight and hold a dumbbell in each hand on side of the body. Now slowly lift one arm perpendicular to the floor with your elbows touching against your sides. Now twist your arms inside towards the body so that the weight is towards the shoulder. You will feel your bicep muscles contracting, try to push in a little more. While bringing the arm down simultaneously raise your other arm. Try this also in 3 sets of 15 simultaneous movements.
Concentration Curls
Sit on a bench with your back straight and put your elbow on your thighs. Hold the weight in your hand. Now slowly curl the weight upwards towards the chest. Keep rest of your body stable and if you want some help then hold the thigh with your other hand. While holding the weight, slightly twist your arm to pressurize your contraction movement. Slowly bring the arm back towards the floor. Repeat it at least 10 times per set. Do three sets with both the arms.
For a visual learning, watch these videos on Youtube.com…