FITAHOLIC

Complete Beginner Bicep Workout

The biceps are one of the most admired muscles that are relatively easy to develop. Hard work and proper training will bring all the full definition of this muscle.

Pic - Incline Dumbbell Curls - The major purpose of this exercise is to build, shape, and develop the overall size of the bicep. Lye back on an inclined bench while holding your dumbbells in each hand. Begin with your dumbbell resting on your chest. Now lower both dumbbells fully and pause at the bottom to prevent swinging. Keep your elbows forward and close to your body for the entire movement. repeat

Pic - Concentration Curls - The major purpose of this exercise is to maximize the height of the bicep muscle. Begin by bending over until your chest is parallel to the floor and rest one arm on your thigh. Begin with your dumbbell curled up to the opposite shoulder while keeping your elbow pointed down. Now lower the dumbbell until your arm is fully extended. Make sure to keep your elbows pointed down, your back level, and your head up. Repeat and then switch arms.

Pic - Lying Dumbbell Curls - The major purpose of this exercise is to build the entire shape of the bicep muscle. Now lye down on a bench with your dumbbells in each hand. Begin with your dumbbell extended the full length of your arms where its resting close to the floor and your palms are facing upward. Now raise both dumbbells up to the top of your arm and then slowly lower the dumbbells back down. Keep your elbows close to your body and repeat.

Pic - Reverse Curls - The major purpose of this exercise is to develop the biceps. This exercise is easier performed while standing. Begin with your feet hip width apart and grasp your dumbbell with an overhand grip and leave your arms fully extended so that the bar is resting against your thighs. Now raise the bar up to your shoulders and slowly lower it down all the way back to your thighs again. Keep your elbows close to your body and pointed down for the entire movement. repeat

Check back periodically for additional exercises.

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