Personal trainer boca raton
Boca Raton Personal Trainer - Boca Raton FL Fitness Training
Fitness Professional John Brownlee

Professional Fitness Trainer
to help you get in shape
and feel good about Yourself!

biceps exercises

Biceps Exercises

Below are exercises you can do to strengthen and tone your biceps. Strengthening your Biceps can help prevent Bicep injury. Performing exercise routines correctly will help you effectively and safely workout your body.

NOTE: Please talk to your doctor and consult with a certified personal trainer or fitness professional before starting any exercise program. Perform the exercises below at your own risk.

The bicep exercise workout

Learn how to how to get big biceps. We conducted bicep flexing to measure woman biceps, biceps or muscle or flex intensity of all the common arm exercises. (And other body part exercises, by the way.) This brief article won’t permit the bicep tendon space to explain bicep curl that was measured bicep flex and bicep workout analyzed so I’m going to give you big biceps. These exercises will add the most muscle and bicep muscle to your biceps, triceps and forearms. Guaranteed.

Biceps

Seated Biceps Curl: Sit on a bench for a biceps workout and rest a barbell in your lap. For bigger biceps, take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a bicep weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion for bulging biceps. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps biceps flexing, rest 30 seconds then increase the huge biceps weight 10% and perform as many reps as you can.
One Arm Hammer Curl
Seated Preacher Curl
Cable Bicep Curl
Dumbbell Curl
Alternate Dumbbell Curl
Standing Barbell Curl
Barbell Curls
Hammer Curls
Cable Curls
Preacher Curls
E-Z Preacher Curls
Low Pulley Cable Curls

 

Alternate Dumbell Curls

  1. Hold Dumbbells.

  2. Stand erect, feet 16" apart.

  3. Keep back straight, head up, hips and legs locked.

  4. Begin curl with palms in until past thighs, then turn palms up for
    remainder of curl until shoulder hight.

  5. Keep palms up while lowering until past thighs, then turn palms in.

  6. Keep upper arms close to sides and concentrate on biceps while
    lowering and raising.

  7. Inhale up, Exhale down

Barbell Curls

  1. Stand in a well balanced position with your hands shoulder width on the bar.

  2. Your palms should be face up in the grip.

  3. Keep your chest out, shoulders back and back straight.

  4. Rest the bar on the upper thighs with your arms extended out straight.

  5. Inhale, hold your breath and lift the bar in a slow, steady arc toward the shoulders.

  6. Raise the weight until the forearms are almost vertical then exhale and lower the bar in a slow arc back to the starrting position. Take a moment and repeat the movement.

  7. Make absolutely sure to keep elbows even in front of the body and your upper body as motionless as possible.

Cable Bicep Curls

  1. Stand facing low pulley station.

  2. Hold short bar attached to low cable.

  3. Stand back from pulley to allow arms to support weight with arms
    extended.

  4. Curl arms up in semi-circular motion until forearms touch biceps.

  5. Keep upper arms close to sides.

  6. Return to starting position.

  7. Inhale up, Exhale down

Cable Curls

  1. One arm or two arm, start with your arms at your sides.

  2. Your palms should be face up in the grip.

  3. Keep your chest out, shoulders back and back straight.

  4. Rotate your hands until they face the outside bicep area at the top of the movement.

  5. You should use a strait cable handle.

  6. To reduce excess body movement try to place your upper back against a wall, with heels about one footaway from the wall.

 

Dumbbell Curl

  1. Stand behind incline bench.

  2. Hold dumbbell in right hand, palm up with arm on bench.

  3. Curl dumbbell up in semi-circular motion until forearm touches bicep.

  4. Return to starting position using same path.

  5. Inhale up, Exhale down.

  6. Reverse position and repeat movement with left arm.

E-Z Preacher Curls

This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.

  1. Find a comfortable position seated behind a preacher bench holding a pair of dumbbells.

  2. Use an underhand grip slightly wider than your shoulders.

  3. Lean into the preacher stand, firmly pressing the upper chest muscles against it.

  4. Lift the dumbbells slowly upward in an arc until they almost touch the biceps

  5. Make sure to keep your upper arms on the pad and don't let your elbows spread apart.

 

Hammer Curls

  1. Hold a pair of dumbbells at your side with your palms facing your body.

  2. Raise the dumbbells as far as possible without allowing the elbows to move.

  3. Keep the palms facing the body throughout the movement.

  4. This exercise may also be done one arm at a time

 

Low Pulley Cable Curls

This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.

  1. Find a comfortable position seated behind a preacher bench holding a low pullley.

  2. Use an underhand grip slightly wider than your shoulders.

  3. Lean into the preacher stand, firmly pressing the upper chest muscles against it.

  4. Move the pulley slowly upward in an arc until it almost touches the biceps

  5. Make sure to keep your upper arms on the pad and don't let your elbows spread apart.

 

One Arm Hammer Curls

  1. Hold dumbbells

  2. Keep back straight, head up, hips and legs locked

  3. Start with dumbells at arms length, palms in.

  4. Begin curl with palms in until past thighs, then turn palms up for the
    remainder of curl to shoulder height.

  5. Keep palms up while lowering until past thighs then turn palms in.

  6. Keep upper arms close to sides and concentrate on biceps while raising and lowering weights.

  7. Inhale up, Exhale down.

 

Preacher Curls

This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows.

  1. Find a comfortable position seated behind a preacher bench with your hand on a barbell.

  2. Use an underhand grip slightly wider than your shoulders.

  3. Lean into the preacher stand, firmly pressing the upper chest muscles against it..

  4. Lift the bar slowly upward in an arc until it almost touches the biceps

  5. Make sure to keep your upper arms on the pad and don't let your
    elbows spread apart. 

 

Seated Preacher Curls

  1. Hold barbell, palms up 12" apart.

  2. Sit on bench, upper arms against pad.

  3. Curl bar until forearms and biceps touch.

  4. Keep upper arms in close.

  5. Return to starting position.

  6. Inhale up, Exhale down.

 

Standing Barbell Curls

  1. Hold barbell with both hands, palms up,12" apart.

  2. Stand, back resting against wall, legs slightly out in front, knees
    locked

  3. Start with bar at arms length against upper thighs.

  4. Curl bar in semi-circular motion until forearms touch biceps.

  5. Keep upper arms close to sides.

  6. Lower to starting position using same path.

  7. Keep upper body against wall at all times.

  8. Inhale up, Exhale down.

eXTReMe Tracker