Beginners bicep exercises
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by: CalebLee
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We have made it to the third and final installment of my articles on achieving the biceps you always wanted. The most common question I am asked is what exercises are the best to get the results I want. Without delay, here are more to get you on your way.
Preacher Bench Curls:
This is great for the biceps and has the extra benefit of working the forearms! You'll need a preacher bench for this, but if you don't, remember this next time you are at the gym.
Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards. Have someone hand you a barbell. Lower the barbell until your arms are nearly straight ? you should be feeling a good stretch in your bicep now.
Make sure to move only your forearms. Using the the bicep, curl the barbell up to shoulder height. Slowly lower to beginning position then repeat.
Dumbbell Concentration Curls:
For beginners this might be a little tougher but it provides a great workout for the bicep by isolating the muscle. Sitting on the end of the bench with legs spread, grab a lighter dumbbell than usual. Because this exercise targets and isolates the bicep, you can use a lighter weight and it will give you the same results. Bend over and grab your barbell, bracing your elbow on one knee. Place your other hand on your leg to give you balance. Using your bicep and only moving your forearm, slowly curl the dumbbell to shoulder height and hold a moment. Again, slowly lower back to beginning position and repeat. Do this for both your arms, but only one at a time!
Well, I hope that these exercises have been helpful to all of my readers, novices and old pros alike who are interested in building better biceps (a good slogan for a gym, if you ask me). Until next time, I?ll see you in the gym!
About the Author
author Caleb Lee knows a lot about building muscle. His website will show you how to build muscle fast.
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