3 Exercises For Your Biceps

3 Exercises For Your Biceps

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Dumbbell Curls

Dumbbell curls are great for men and women. Guys can get that bulging biceps that they've always wanted, and as for women, you can get the great arms like Michelle Obama has.

Most people screw this exercise because they tend to jerk their body to move the weight. The key to getting results from dumbbell curls is to make your biceps do all the work. Lifting 50 pounds of dumbbells is wasteful if you're just making your back do all the work. You will be able to see much better results when you cut the weight in and keep all the tension on your biceps.

Begin this exercise with dumbbells in each hand. You need to make sure that your palms are facing your body. Begin lifting your right arm. Turn your palm up as you lift. You want to make sure you bring the dumbbell all the way up. This will cause your bicep to slowly contract.

Another common issue is people lifting the dumbbell and then letting their arm drop down. You want your down movement to be just as controlled as your up movement. Your right hand should return to its starting position. Then perform the same movement with your left hand.

Keep your shoulders level and your eyes forward throughout this exercise. Standing with your feet shoulder width apart will help you stay balanced. If you notice you're starting to pull with other parts of your body, you need to switch to a lighter set of dumbbells.

Hammer Curls

Hammer curls are a variation of standard dumbbell curls. The difference is that you don't have to twist your palms up when you curl the dumbbells. You keep your palms in their starting position. This results in the end of the dumbbell coming up to your shoulder.

Performing this variation is good for giving your biceps full development. It also works your forearms in a different manner than standard dumbbell curls.

Preacher Curls

This exercise is excellent for isolating your biceps. Performing preacher curls while sitting down means you're not going to be able to use anything but your biceps. This will allow you to give your biceps a big pump.

You can also perform standing preacher curls. The key to getting the most from this variation is keeping your elbows against your body. Turning out your elbows will result in less emphasis being placed on your biceps. It's also important to use controlled movements and avoid cheating by pulling with your back.

You can add variety to your sitting or standing preacher curls by switching between a closer and wider grip on the bar.

About the Author:
Zach Hunt used to be 107 lbs. overweight started Physzique a Spokane Personal Trainer firm. Zach helps Spokane residents get the body they want with 100% success. Take a look at Spokane Boot Camp & get the inside scoop on this program.



Article Originally Published On: http://www.articlesnatch.com


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