25
March
2013

The Best Workouts for Your Biceps

The Best Workouts for Your Biceps
Whether you're a man or a woman, you'd probably like to have slightly bigger, toned biceps. There isn't any trick to getting them - the best thing you can do is get a lot of cardio and do weight training. Check out the best workouts for your biceps here.

Categories: Exercise

5.0/5 rating (1 votes)

Bicep Curls

One of the most popular and efficient bicep exercise because it focuses on the three primary muscles that make up the entirety of the bicep- the biceps brachii, brachialis, and brachioradialis. How to do biceps curls: Grab a 5- to 10-pound dumbbell in each hand and stand with your feet shoulder-width apart(as your arm strength increases, you can increase the dumbbell weight, if desired). Hold you arms down by your side with your palms facing outward. Bend your arms at the elbows to raise the weights to your shoulders then straighten back down. Do the exercise slowly, maintaining control at all times. Make sure that you keep your elbows in toward you body.

Hammer Curls

Hammer Curls are similar to Bicep curls, but Hammer Curls emphasize one of the smaller arm muscles (brachioradialis) while the Bicep curl focuses on the biceps brachii, the largest muscle of the arm. How to do hammer curls: Stand with your feet shoulder width apart with a 5- to 10-pound dumbbell in each hand (as your arm strength increases, you can increase the dumbbell weight, if desired). With hammer curls, your palms should be facing your side as you bend your elbows to raise and lower the weights to your shoulders and back down. It is best to sync your breathing with your movements by inhaling to raise your arms and exhaling to lower them.

Push-Ups

Push-ups are the quickest and most efficient way to work your arms, chest, and core simultaneously, How to do proper push-ups: With your stomach facing the floor, raise your body so that your weight is supported by your hands and feet. Your hands should be directly under your shoulders and your body should resemble a plank. Bend your elbows to lower your chest to the floor, keeping your elbows back along your body. Keep a flat back. Straighten your arms back to start. If you are new to doing push-ups you can try a modified version of the push-up by balancing on your knees instead of your feet. Once you gain more upper body strength you can begin to do regular push-ups.

Arm Circles

Will help you torn your shoulders to your elbows. How to do arm circles: With a 3- to 8-pound dumbbell in each hand, stand up straight with your arms out to your side, raised to shoulder-height. Rotate your arms forward in small, circular motions for ten counts then switch to do circles in the opposite direction for another ten counts. Next, do larger circles forward and backward for ten counts each. Lower your arms back to start. If you are brand new to this exercise, it might be helpful to do some reps without weights first, to warm up your arms and get your muscle use to this particular exercise.

Close Grip Chin-Ups

For this exercise, make sure that you place your palms close together and facing you on the chin-up bar, forcing your body to use more of the muscles in your upper arms. How to do chin-ups: Use either a freestanding pull-up bar or a gym machine that supports your weight. Grab the bar with your palms facing you and your hands close together; they should still be shoulder width apart. Start from the hanging position then raise yourself up towards the bar until your chin is just above it. Lower yourself back down.

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25
March
2013

The Best Workouts for Your Biceps

The Best Workouts for Your Biceps
Whether you're a man or a woman, you'd probably like to have slightly bigger, toned biceps. There isn't any trick to getting them - the best thing you can do is get a lot of cardio and do weight training. Check out the best workouts for your biceps here.

Categories: Exercise

5.0/5 rating (1 votes)

Bicep Curls

One of the most popular and efficient bicep exercise because it focuses on the three primary muscles that make up the entirety of the bicep- the biceps brachii, brachialis, and brachioradialis. How to do biceps curls: Grab a 5- to 10-pound dumbbell in each hand and stand with your feet shoulder-width apart(as your arm strength increases, you can increase the dumbbell weight, if desired). Hold you arms down by your side with your palms facing outward. Bend your arms at the elbows to raise the weights to your shoulders then straighten back down. Do the exercise slowly, maintaining control at all times. Make sure that you keep your elbows in toward you body.

Hammer Curls

Hammer Curls are similar to Bicep curls, but Hammer Curls emphasize one of the smaller arm muscles (brachioradialis) while the Bicep curl focuses on the biceps brachii, the largest muscle of the arm. How to do hammer curls: Stand with your feet shoulder width apart with a 5- to 10-pound dumbbell in each hand (as your arm strength increases, you can increase the dumbbell weight, if desired). With hammer curls, your palms should be facing your side as you bend your elbows to raise and lower the weights to your shoulders and back down. It is best to sync your breathing with your movements by inhaling to raise your arms and exhaling to lower them.

Push-Ups

Push-ups are the quickest and most efficient way to work your arms, chest, and core simultaneously, How to do proper push-ups: With your stomach facing the floor, raise your body so that your weight is supported by your hands and feet. Your hands should be directly under your shoulders and your body should resemble a plank. Bend your elbows to lower your chest to the floor, keeping your elbows back along your body. Keep a flat back. Straighten your arms back to start. If you are new to doing push-ups you can try a modified version of the push-up by balancing on your knees instead of your feet. Once you gain more upper body strength you can begin to do regular push-ups.

Arm Circles

Will help you torn your shoulders to your elbows. How to do arm circles: With a 3- to 8-pound dumbbell in each hand, stand up straight with your arms out to your side, raised to shoulder-height. Rotate your arms forward in small, circular motions for ten counts then switch to do circles in the opposite direction for another ten counts. Next, do larger circles forward and backward for ten counts each. Lower your arms back to start. If you are brand new to this exercise, it might be helpful to do some reps without weights first, to warm up your arms and get your muscle use to this particular exercise.

Close Grip Chin-Ups

For this exercise, make sure that you place your palms close together and facing you on the chin-up bar, forcing your body to use more of the muscles in your upper arms. How to do chin-ups: Use either a freestanding pull-up bar or a gym machine that supports your weight. Grab the bar with your palms facing you and your hands close together; they should still be shoulder width apart. Start from the hanging position then raise yourself up towards the bar until your chin is just above it. Lower yourself back down.

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