Bicep exercises: Barbell curl, dumbbell curl, preacher curls
May 22, 2009
Exercising the biceps brings lots of advantages and not just for the arms. Strong biceps can help with other parts of the body as well.Perform each exercise with proper form to put the biceps through a complete range of motions and keep from getting injured. If you have any questions about your biceps routine, talk with a trainer or fitness expert.
1. Stand gripping a barbell underhanded using both hands as far apart as the shoulders. Bend knees slightly.
2. Lower bar toward the upper thighs so your arms are fully extend, then curl arms upwards in an arc until your forearms meet your biceps.
3. Keep elbows tucked into sides.
4. Lower to start back down the arc of motion.
5. Keep your back straight at all times and don’t lean into the movement. Your lower arms should be the only body part moving during this routine.
Alternating Dumbbell Curls
1. Grasp a dumbbell in each hand. Assume a core body stance with slightly bent knees.
2. Lower arms until fully extended at outside of the thighs. Curl one dumbbell upward until your forearm meets bicep.
3. Curl opposite dumbbell towards your bicep as you lower the first dumbbell. Alternately curl dumbbells.
4. Keep elbows tucked to sides.
Dumbbell Preacher Curl
1. Sit or stand comfortably holding one dumbbell underhanded behind a preacher bench. Perform this using one arm at a time.
2. Incline into preacher stand. Press chest firmly against the pad. Rest armpit above the pad.
4. Curl the dumbbell slowly upwards until forearm meets bicep.
5. Keep back of arm on pad.
6. Finish set and repeat using opposite arm.
Remember, as with every other exercise, bicep routines will build muscle and increase strength, but they will not reduce fat.
The only way to get the toned definition you desire for any set of muscles is to lose the fat through proper diet and aerobic exercise. Strength training such as these bicep routines won’t do it.
Always pursue weight training such as this for the right purpose: To improve muscle strength and mass. If you want to lose weight, get your nutrition under control and increase your aerobic capacity through cardio exercise.
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