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The biceps are the prominent pair of muscles on the front of the upper arm connecting the shoulder to the elbow - and are used in everything from turning a key to lifting heavy boxes. Here is a simple exercise to build or define your biceps.
Steps:
1. Grasp a dumbbell in each hand with a relaxed grip.
2. Choose a weight lighter than 15 pounds. If you're a beginner, start with 3- to 5-pound weights.
3. Stand with your back straight, knees slightly bent, abdominal muscles contracted. Your feet should be flat on the floor and shoulder width apart.
4. Hold the weights at your sides, keeping your arms relaxed and your palms facing inward.
5. Starting with your left side, turn your wrist so that your palm faces forward. (Images 1 to 2)
6. Slowly raise the weight by bending your elbow. Keep your back straight, your shoulder relaxed and your elbow close to your side. (Images 3 to 4)
7. Slowly raise the weight until your knuckles are 3 or 4 inches away from your left shoulder. (Images 5 to 6)
8. Concentrate on contracting the biceps. Hold this position for 1 to 2 seconds.
9. Slowly lower the weight back to its original position and turn your palm inward. Focus on squeezing the biceps.
10. Repeat the exercise on the right side.
11. The entire movement of each arm should last 5 seconds. Don't let the momentum do the lifting for you.
12. Keep your back straight and your shoulder steady while letting your biceps do the work. (Image 7)
13. Do one to three sets of eight to twelve repetitions for each arm.
click photos to enlarge
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Tips:
Biceps curls can also be done with improved form and localization while sitting on the edge of a weight bench or with your back against a wall. Follow the above steps and keep a straight posture.
Increase the weight by 1 1/2 to 3 pounds to challenge yourself. As long as you're doing the exercise properly and not cheating by moving your back, the heavier weight will help in building more efficient biceps.
To tone the biceps without increasing its size, try using lighter weights and doing more repetitions. For mass, use heavier weights and fewer repetitions.
To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
Some exercises geared toward the back and chest also involve the biceps. A physical therapist or licensed personal trainer can assist you with additional exercises.
Keep in mind that toned biceps can be hidden under an excess layer of fat. Cardiovascular exercise can help to get rid of the excess fat. Aim for at least 30 minutes, three times a week.
Warnings:
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician or physical therapist before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
Tips from eHow Users:
Bicep Curls
You may think that doing bicep curls quickly (and doing lots of them really helps, but it doesn't. The slower you do the bicep curls, the more you get out of your workout.
Rate this tip:
Build thickness by TrainerPhil
To build thickness to your biceps, make sure you get plenty of rest in between workouts, as well as between sets (3-4 minutes). This will help to give your biceps time to rest and get rid of the acid that is made during a set. Trust me, that is not to long to wait, and the old saying "feel the burn" is actually a bad thing. It means your muscles are getting tired, and if your muscles are too tired your not going to build size because you can't push them to their actual limit. I found one of the best bicep workouts is the incline dumbbell curl. Sit on an inclined bench and do 4 sets of 8. Make sure when curling to point your thumbs out to get an extra squeeze. You don't need heavy weight for this exercise!
Steps:
1. Grasp a dumbbell in each hand with a relaxed grip.
2. Choose a weight lighter than 15 pounds. If you're a beginner, start with 3- to 5-pound weights.
3. Stand with your back straight, knees slightly bent, abdominal muscles contracted. Your feet should be flat on the floor and shoulder width apart.
4. Hold the weights at your sides, keeping your arms relaxed and your palms facing inward.
5. Starting with your left side, turn your wrist so that your palm faces forward. (Images 1 to 2)
6. Slowly raise the weight by bending your elbow. Keep your back straight, your shoulder relaxed and your elbow close to your side. (Images 3 to 4)
7. Slowly raise the weight until your knuckles are 3 or 4 inches away from your left shoulder. (Images 5 to 6)
8. Concentrate on contracting the biceps. Hold this position for 1 to 2 seconds.
9. Slowly lower the weight back to its original position and turn your palm inward. Focus on squeezing the biceps.
10. Repeat the exercise on the right side.
11. The entire movement of each arm should last 5 seconds. Don't let the momentum do the lifting for you.
12. Keep your back straight and your shoulder steady while letting your biceps do the work. (Image 7)
13. Do one to three sets of eight to twelve repetitions for each arm.
click photos to enlarge
1.
2.
3.
4.
5.
6.
7.
Tips:
Biceps curls can also be done with improved form and localization while sitting on the edge of a weight bench or with your back against a wall. Follow the above steps and keep a straight posture.
Increase the weight by 1 1/2 to 3 pounds to challenge yourself. As long as you're doing the exercise properly and not cheating by moving your back, the heavier weight will help in building more efficient biceps.
To tone the biceps without increasing its size, try using lighter weights and doing more repetitions. For mass, use heavier weights and fewer repetitions.
To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
Some exercises geared toward the back and chest also involve the biceps. A physical therapist or licensed personal trainer can assist you with additional exercises.
Keep in mind that toned biceps can be hidden under an excess layer of fat. Cardiovascular exercise can help to get rid of the excess fat. Aim for at least 30 minutes, three times a week.
Warnings:
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician or physical therapist before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
Tips from eHow Users:
Bicep Curls
You may think that doing bicep curls quickly (and doing lots of them really helps, but it doesn't. The slower you do the bicep curls, the more you get out of your workout.
Rate this tip:
Build thickness by TrainerPhil
To build thickness to your biceps, make sure you get plenty of rest in between workouts, as well as between sets (3-4 minutes). This will help to give your biceps time to rest and get rid of the acid that is made during a set. Trust me, that is not to long to wait, and the old saying "feel the burn" is actually a bad thing. It means your muscles are getting tired, and if your muscles are too tired your not going to build size because you can't push them to their actual limit. I found one of the best bicep workouts is the incline dumbbell curl. Sit on an inclined bench and do 4 sets of 8. Make sure when curling to point your thumbs out to get an extra squeeze. You don't need heavy weight for this exercise!
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