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Exercising Biceps

Before beginning a workout routine, you need to know the various bicep exercises that will be used in order to know how to build your upper body workout and exercise biceps.

Here are several beginning exercises.  These are not in any particular order.  Variations of these biceps exercises will be discussed as we talk about intermediate and expert biceps workouts.  To ask for what is the best exercise, it is really all a matter of opinion and conjecture.  What is the best bicep exercise is the exercise that works best for you.  Having a really great biceps workout will consist of nothing more than six separate exercises.  However, as a beginning biceps workout, we will use three and add on to it with different exercises.  Let’s begin with the barbell curls, dumbbell curls, and cable curls. 

Standing Barbell Curl:  Using a barbell to do your biceps curls, you can continually add weight to help you can muscle.  To begin, you should bend down and pick up the barbell with both hands.  Your palms should face away from you and you should grasp the barbell with your hands about shoulder width apart.  Keep your back straight and stand up.  Do not bend backwards or forwards.  If this happens during your biceps exercises, you are working with too much weight and should take this weight off until you are able to do the exercise in good form.

Keeping your elbows tucked in at your sides; bring the bar up slowly to your upper chest all the while squeezing the bar.  When you have gone as close to your chest as you can, pause, and then slowly bring the bar back to start.  Always keep control of the barbell. 

Alternating Standing Dumbbell Curls:  Dumbbell curls are good for isolating the individual biceps muscle.  Normally one side will be stronger than the other.  To begin, pick up the dumbbells and have your palms face your leg.  With your right arm first, raise up the dumbbell to your shoulder, slowly moving your wrist so your hand faces your bicep.  Lower slowly and repeat with your left arm.  Please do not swing the weight, struggle with it, or bend your back.  Always keep good form.

Standing Cable Curls:  Using a cable will present the biceps with the unique opportunity of not being able to rest due to the pull on your arm from the cable.  Begin by standing with your body facing out from the cable machine.  Put the cables in the lowest possible position on the machine.  Put either a straight bar or curl bar on the machine.  Stand up straight.  As you pull the cable bar up to your chest, your palms should face away from your body with your elbows tight against your side to isolate the biceps muscles.  When it reaches the maximum height against your chest, slowly lower the bar back down.  Do not swing, let go, or rock yourself as you will not be getting a full workout. 

As a beginner, I would start with just one set of ten reps before moving to a more advanced workout.

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