The following is a good list of
bicep exercises with brief comments on which part of the bicep they target (primarily).
Some people get bored with the same old
bicep exercises with dumbbells, but you can really spice up your bicep workout just by simply switching all your exercises to cables.
You can do so many different
bicep exercises with cables.
agonistic complexes, agonistic supersets (complexing two exercises of agonistic muscle groups,
a bicep exercise with another biceps exercise)
Not exact matches
Burst training can be applied to cardio
exercise (e.g., intermittently sprinting on a trail alternating
with a jog) or weight lifting (lifting a weight, such as
with a
biceps curl, as many times as you can
with good form for one minute, followed bya one minute of rest).
And finally, make sure you're not doing the curling
exercises with your forearms instead the
biceps by keeping the wrists in line
with the forearms all throughout the movement.
As far as
bicep exercises are concerned, you obviously can not go wrong
with curls.
These
exercises combine jumping, which amps up heart rate,
with arm movements — punching or lifting — to trim and firm your
biceps, triceps, shoulders and even back and waist.
Here's how: you will train your
biceps twice a week for four weeks
with the following six - move workout made up of three supersets, performing all
exercises in consecutive order
with the prescribed number of sets, reps rest periods and tempo.
Many guys
with flat
biceps think that there is some great «secret» to growing huge guns that's not available to them, but the reality is that as
with any other body part, all you need is the right killer
exercises in the right order.
In this video, Katie Austin, daughter of famous fitness instructor Denise Austin, fuses traditional
exercises like squats or
bicep curls
with easy - to - follow dance steps.
* LAND
Bicep curls WATER
Bicep curls This is another
exercise performed
with floating dumbbells.
The chin - up, performed
with a neutral or supinated grip, is the foundational mass - building
exercise for
biceps and all of the supportive upper back musculature.
This
exercise works the
biceps with the front shoulders and forearms acting as secondary muscles.
Biceps and triceps can be trained
with many different
exercises that target them from slightly different angles.
This means that when you do the
bicep exercise, blood will flow through the arms, of course — but when you superset that one
with a tricep
exercise, the results are much more impressive.
It is better if you do the low reps on big compound movements that will allow you to put the most plates like a deadlift and high reps on the isolation / assistance
exercise, which won't have much an effect if done
with low reps, like
biceps curls.
As much as we're obsessed
with carving the perfect six - pack or a pair of rock - solid
biceps, improving the strength and definition of the glutes is one of the most popular reasons why people who are not seriously overweight start
exercising.
The spider curl can be used as a finishing
exercise to hit your
biceps with some solid isolation work at the end of a heavy routine and give you a great final pump.
Elastic tubes are thin, cylinder - shaped tools
with handles at each end and are used for strength
exercises, from
bicep curls to shoulder raises.
It can be used throughout your body
with exercises such as front and back squats, as well as
biceps curls and triceps extensions.
With the help of this power tower, you can
exercise in varied positions and target all the muscle groups that you wish to, strengthening your back, lats and
biceps.
In short, you will develop your «glamour» muscles and your cardio abilities
with full - body barbell
exercises, and much more than you would build your muscles than just doing
bicep curls and calf raises separately.
While it's true that
biceps curls have gotten a bad rap in recent years, they have always been and always will be a phenomenal
exercise for building big
biceps, especially if you make sure to play
with different styles.
Sample
Exercise Setup: Chest — 3
exercises, 1 incline, 1 flat and 1 decline Back — 4
exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3
exercises, overhead press, side laterals, bent laterals Triceps — 3
exercises, overhead tricep extension
with bar or dumbbell, cable pressdown, machine dip
Biceps — 3
exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3
exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1
exercise, leg curl Calves — 3
exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3
exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1
exercise, shrugs
Hitting both the long head and the short head
with brute force, this
exercise is perfect to finish off your
biceps at the end of your workout.
The
exercise needs to be treated
with respect — this ain't no
bicep curl.
These
exercises aren't set in stone either — you are free to play
with their variations in equipment, angle, weight, grip and so on, but you can also target different heads on your
biceps, or balance your arms out by only working the weaker one
with dumbbells.
When you do a dumbbells
bicep curls, or any free weights
exercise, you begin
with high resistance and end
with low resistance.
With this Hybrid Training
exercise, you're going to learn how to add additional targeted resistance to the barbell curl to hit the
biceps MUCH harder and build more muscle faster!
As
with the standard press up it is possible to build up to a high number of repetitions quickly
with this
bicep exercise and although it works other muscles (particularly the shoulders) it will develop
biceps endurance.
Below you'll find some of the best arm toning
exercises that work your triceps,
biceps and other surrounding areas such as shoulders and chest leaving you
with sleek, sexy sculpted arms and upper - body.
Consider the difference between this length of time and the few seconds the
biceps are actually work
with an
exercise such as
biceps curls.
As an example, this can occur
with lifting weights if the
biceps muscle is used more than triceps
exercises.
So we might go through a squat
exercise, a leg extension, a leg curl, a calf raise, we'd do a pull - down
exercise for the back, a chest press, a military press for the shoulders, one
bicep curl, one tricep extension, finish it up
with some abdominal work, and we go right to about 15 minutes of cardiovascular interval training; quick stretch before they're done.
As
with all
bicep strengthening
exercises, make sure that you keep your lower back in good posture.
As
with all
bicep exercises, make sure that you do not use your lower back to compensate during the
exercise.
Cables are a versatile tool, and there are many great
bicep exercises that men and women can do
with a cable machine.
Toned
Biceps can be obtained with number of weight training exercises which targets the «biceps brachii muscle&r
Biceps can be obtained
with number of weight training
exercises which targets the «
biceps brachii muscle&r
biceps brachii muscle».
I've started following up
with «drawing the alphabet
with my big toe» as follow up to these
exercises for my calf and in between sets I stretch my
biceps by standing away from the wall
with my arms out, hands in loose fits
with thumbs sticking up, no then rotating the thumbs to facing down and lightly pressing my arms back and holding for 20 - 30 seconds.
Or even
exercise with dumbbells for
bicep curls and one arm rows.
So if you're focusing on increasing your arm size, experiment
with higher reps (25 - 35 reps per set) for your
biceps exercises and lower reps (8 - 12 or even fewer reps)
with heavier weight for your triceps
exercises.
Nick has included in «The Best
Exercises,» a beautiful
exercise for the
biceps but unfortunately it has to be performed
with a barbell.
BAE is a real treat
with 33
bicep exercises, 30 tricep
exercises and 5 forearm
exercises.
There are many variations of the
bicep curl,
with many
exercises including supinating the forearm to more fully target the entire
biceps region and build muscle fast.
For MANY people, especially if you have spent time in the gym in the past working on your
biceps (like most guys do), you might find it easier to start
with chin ups (
with your palms facing toward you) for your first
exercise before trying pull ups (
with your palms facing away from you).
My technique involves combining a heavy squat or deadlift (in a very heavy weight and low rep range)
with a single - joint
exercise for the
biceps or triceps (in a higher - rep «pump» style fashion).
The following are some examples of
exercises you can do
with dumbbells, most are isolation
exercises but some are good to combine
with other
exercises (if you are aiming for a full body workout session) e.g. dumbbell squat into shoulder press or lunge into side raises or
bicep curls etc..
With the preacher curl the only joint that is moving is the elbow and the purpose of the
exercise is to isolate the
bicep muscle.
Some of my favourite
exercises to perform drop sets
with are: Leg press Leg extension Shoulder press Lateral raise Dumbbell chest press Cable flye Skull crusher Cable
bicep curl