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Beginning a bicep workout
Bicep Workouts for Seniors
A Great Biceps Workout
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What is a Bicep Workout?
Biceps Workout Routines
A Good Workout For The Biceps
Exercises
Exercising Biceps
Barbell Bicep Exercises
Exercising biceps and triceps
Dumbbell Bicep Exercises

Beginning a bicep workout

Before beginning a workout, please check with a physician to make sure you are healthy enough to begin a workout regime.  Bicep workouts train the area of the upper arm involved in the flexing of the elbow.  The muscles are the most noticed muscles on the human body and give the appearance of physical strength.

Beginning your biceps workouts, you need to also start with the basic terminology associated with weight training techniques.  Most important is to know what is meant by “sets” and “reps.”  A repetition, or “rep”, is the number of times you complete a single movement, such as curling your forearm to your shoulder.  A set is the number of reps in each section of that particular workout.  Between each set, you normally would have a break of about thirty to sixty seconds, depending on the style of weight training you adhere.  For example, two sets of ten reps would mean a total of twenty total repetitions of a single movement. 

Begin each workout with a warm up session to get your body ready for the workout to come.  Some people may prefer a cardiovascular workout before working out various areas of the body or stretching the upper arms.

When you begin a bicep workout regime it is important to feel both comfortable with the weight you are using as well as challenged by it.  It would be absurd to give a specific weight to begin working with such as five to ten pounds, if you cannot lift it or you exhaust the muscle too quickly.  It may also discourage you from continuing in your biceps workout. 

Instead, begin with a weight that you can lift for a minimum of ten reps.  When you are just beginning, one set of ten repetitions is fine.  However, ten reps may be too much.  If this is the case then do as many reps as you possibly can until you just cannot lift anymore.  Then you will repeat with the other arm.  For all explanations, we will assume you are beginning with your right arm. 

When you are just starting out, you may want to do all the exercises you see laid out here.  However, it is perfectly fine and advised to just begin with one exercise and go from there.  As you train and become more physically fit and the biceps become stronger, you will be able to do more biceps exercises and spend more time working your upper arms.  Some beginning exercises you may use when just starting out to build on to are dumbbell curls, cable curls, and barbell curls.  These exercises are performed by using dumbbells, the cable machine, or a barbell and weights to accomplish the needed exercise.  Begin with whichever apparatus makes you feel the most comfortable and we will build on that as we grow our biceps workouts.  Remember also that as you work your biceps, you will be working your triceps as well.

These exercises will be discussed in more detail under exercising biceps including both proper and improper form.

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