Bicep Exercises for everyone

This is my 3rd and final installment on building bigger and better biceps. Everywhere I go I am asked how to get bigger biceps. I have written a few articles to give beginners and pros some of the tried and true bicep excercises. Let’s get started now on your bicep workout.

Preacher Bench Curls:

This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don?t have it, remember this the next time you are at the gym.

Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards. Have someone hand you a barbell. Lower the barbell until your arms are nearly straight ? you should be feeling a good stretch in your bicep now.

Making sure to move only your forearms, use your biceps to curl the barbell up to shoulder height. Slowly lower back to starting position. Hold the barbell here for a moment to make the most of the bicep stretch and then repeat.

Concentration Curls for Dumbbells:

This one is a little tougher for beginners, but provides a great bicep workout by isolating the muscles.Sit at the end of a bench, legs spread. Use a lighter than usual dumbbell for this one, the isolation will give you the same results with less weight. Reach down between your legs and grab a dumbbell. Brace your elbow on one knee, and place your other hand on your leg for balance. Using only your bicep and moving just your forearm, slowly curl the dumbbell to shoulder height. Hold this position for a moment then slowly lower back to starting position and repeat. This exercise should be done for both arms (but not at the same time!).

That?s it for now. I hope these exercises have been beneficial to beginner and pros alike. Maybe I?ll see you at the gym!

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