Top Three Bicep Workouts



What are the best bicep workouts for solid, defined arm muscles? How can you get those arms that looked toned and rock hard? As usual, you need to combine targeted resistance training exercises with a sensible diet, plenty of cardio, and all over strength building to get the sleek, fully defined body of your dreams.

What you need to know about your biceps

Your biceps are the most obvious part of your arms, and having a nicely muscled pair can increase your confidence. While weightlifting exercises are part of the secret to increased muscle strength and hard, toned biceps, lifting isn't everything. You want your arm muscles to match the rest of your body – which means paying attention to three things.

A diet that is low in calories and high in protein and fiber will help you build muscle while slimming away fat. Intensive cardio workouts push past thresholds and increase the number of calories burned, and strength training exercises help sculpt muscles all over your body. Add some exercises designed to target your biceps specifically, and you are well on your way to looking buff.

Top three bicep exercises

The biceps curl is the most well known and possibly the easiest exercise you can do to build muscle in your arms.. The trick is to use just enough weight that you can barely complete the desired number of reps. A basic curl can be completed with either hand weights or a barbell. Hold the weight(s) with palms facing up and elbows tucked beside your body. Bend your elbows and curl the weights toward your shoulders without moving your elbows away from your sides. Go slowly – count to five on the lift, and five on the lower. Repeat 10-15 times.

Hammer curls work on your forearms as well as your biceps. Stand with your feet slightly apart, a dumbbell in each fist, elbows tucked by your sides. Without moving your elbows away from your sides, bend your elbows until the dumbbells are vertical with the front of your shoulders. Slowly lower, without locking your elbow. Repeat 10-15 times.

Concentration curls add another dimension to your bicep workouts. Sit on a low stool with your feet spread apart and planted on the floor. Lean forward slightly and look down at the floor. Hold a dumbbell in your right hand, cross your arm diagonally in front of you and brace your elbow inside your right thigh. Curl slowly back up across your body to your right shoulder, and lower. Repeat 10 reps, and switch to the left side.


Bicep Workouts to Fitnesstempo

Bicep Workouts to Exercise Training