3:04 AM
FitnessMan
Bicep Exercises
Today I will show you my suggestions of the top bicep exercises, my suggestions to the best exercises to work on the bicep muscles.
1) Ez-Bar Curl
One of my favourite bicep excercise. All can do it, beginners too.
What you need in order to do this excercise: E-Z Curl Bar (w).
How to: Hold the E-Z bar and Stand up straight, Keep your elbows close to your torso.
Raise the weight, focus on moving only your forearms, until your biceps are totally contracted and the bar is in the height of your shoulders. Hold this position for a moment and slowly lower the back to the position you started with.
2) Hammer Curls
Great excercise for the biceps. Beginners can do it too.
What you need in order to do this excercise: Dumbbell (your perfered weight)
How to hammer curls: Stand up with a dumbbell on each hand and keep your torso upright. Keep your elbows in a small distance from your torso. Curl the weight forward until your biceps are totally contracted. Focus on moving only the forearm. Hold this position for a moment and start slowly to take the dumbbels back to the starting position.
3) Concntration Curls
Bicep excercice good for anyone.
What you need in order to do this excercise: Dumbbell (your perfered weight)
How to concntration curls: Sit down on a flat bench. Hold one dumbbell in your front between your legs. spread your legs and put your knees on the floor.
Hold your upper harm stationary and curl the weight forward until your biceps are totally contracted. Do it until you reach the height of your shoulder (the one you lifting with). Again, move only your forearm!
Hold this position for a moment and slowly start to take the dumbbell back to the starting position.
Important notice: Keep breathing and inhaling each repeitition on each excercise above.
That's all for today, hope you learned how to workout on your bicep muscle. Soon more excercises on the bicep muscle and other muscles I would like to post on. Hope you liked, Have a great training!
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