Most people enjoy working on their biceps as muscular arms help make you look fit and are an easy way to advertise all the hard work that you’ve put in at the gym.
In addition to improving the appearance of your upper body, developing your biceps helps to maintain your ability to lift and push things
The most common exercise to give your biceps a workout are dumbbell curls.
How to:
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc. (BodyBuilding.com)
Related: Benefits of resistance training
You don’t have to just stick to basic dumbbell curls, of course, and here are five exercises to add to your workout to give those biceps a bulge:
Resistance Band Curls
Resistance bands provide an effective workout because the reps get harder as you curl, challenging your biceps through a full range of motion.
How to:
TRX Bicep Curls
You can vary the amount of resistance by starting with your feet close to the TRX straps. Do as many curls as you can and then take one step back, repeating until you have done three repetitions.
How to:
Bent-over barbell row
The muscles in your upper body have two functions: push and pull. Your biceps are most active when you pull and, since you’re using other muscles to perform the row, you’ll likely use a weight that’s much heavier than one you would curl.
How to:
Related: Benefits of unilateral training
Half-Kneeling Inline Bicep Curls
Doing curls in a half-kneeling position works your core along with your biceps, improving your balance. And since this is a single-arm movement, it helps to eliminate strength imbalances.
How to:
Assume a half-kneeling position with your right knee on the ground. Use a towel or pad to reduce the pressure on your knee. Hold a dumbbell with your right hand.
Perform a curl with your right arm.
Squeeze your butt and tighten your core throughout the exercise so you don’t wobble.
Perform two to three sets of 10 to 12 reps on each side. (Stack.com)
Split-Jack Curl
Performing a split jack will assist your biceps in lifting the weights. But because your feet are split instead of parallel to each other, you won’t be as stable, meaning your arms will have to work overtime to keep the dumbbells tight to your body. As an added bonus, this exercise will jack up your heart rate.
How to:Grab a pair of dumbbells and hold them by your sides with your palms facing your thighs.
Jump into a split stance and curl the weights to your shoulders at the same time. Pause, and then reverse the movement to return to the starting position.
Alternate legs with each rep for 20 seconds. (Men’s Health)
While you want your biceps to look good, remember not to overdue it. You need to balance biceps exercises with a triceps workout to maintain function in your arm and proper posture. Focusing on just one muscle group leads to an imbalance, which increases the potential for injury.
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