Bicep Exercises
July 2, 2008
Bicep are made up of long head and short head as both are working at the time of practicing exercises. Bicep exercises are most important workout of straight training program. Most strength training exercises contain different exercises. Following are some of the bicep exercises that can help you to get healthy and strong biceps:
Barbell Exercises- To perform this exercise you need to use a shoulder width grip. Now, grasp a barbell with underhand grip.
Stand straight on your feet with your shoulder width apart.
Curl the bar up at your chest to make an arc.
Keep your elbows still at the same place, but be close to your side.
Lift the weight up as high as you can but take care one fact that you have to maintain the hold over the weight.
Hold for few seconds.
Lower don the weight slowly and gradually.
Repeat the process5-6 times.
Incline Dumbbell Curls
Lie back on the bench and Hold the dumbbells in each of your hands.
Hang down both of your hands as your palms should perpendicular to floor.
Slowly curl the left hand that holds weight to the left side of your shoulder.
While performing curl bend your wrist and try to touch the shoulder.
Hold for some seconds.
Try to move your wrist outwards so that your thumb points away from the body.
Squeeze your bicep at the top of movement for the one count.
Return to starting position.
Repeat the process with another arm.
Two Arms Cable Curls
Stand straight between two pulley machines.
Grasp the handles of each side with an underhand grip.
Straight your arms to your side at shoulder level.
Your shoulder should be parallel to ground.
Keep your elbow set in place.
Slowly curl your hands towards your shoulders, be sure both of your biceps arte working.
Squeeze both biceps at the top.
Hold for some seconds.
Go to starting position and repeat the process.
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