If you are new to weight training or an old pro like myself, these exercises will help you get those huge upper arms you have always wanted.
A lot of bodybuilders are always looking for a new routine to break up the boredom of their workout.
These exercises will help you get the biceps you want.
Curls - Standing Barbell:This has been used by long time weightlifters for quite awhile.
I am including it here for the beginners as well as more experienced lifters as a refresher.
Stand with feet placed shoulder width apart with the barbell underhanded.
Keep the elbows close to your torso and let the barbell hang in front of you at arm's length.
Remember it is very important to keep your elbows tucked in throughout this exercise.
Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise.
Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise.
Slowly lower and repeat.
I'm often asked, how much weight and how many reps do I do? You will decide how much weight and your number of reps.
Do only what you can until you have to rest.
Standing Dumbbell Curls: This works similarly to the dumbbell curl, although (obviously) with dumbbells instead of a barbell.
This exercise also works the forearms, which is a nice bonus to this exercise.
With your feet shoulder width apart, grab the dumbbells.
Again, with dumbbells at arm's length and elbows close to torso, curl the dumbbells to shoulder height.
Now rotate your hands so palms are facing up-this maximizes the exercise.
Slowly return to beginning position and repeat.
For variety, you can do this one arm at a time.
For more bicep and other exercises, keep coming back.
I have plenty of other articles on building muscle and keeping fit!