Crazy About Fitness

Bicep Workout / Bicep Exercises

The biceps are the top part of the upper arm as your look down when your arms are hanging loose. When you curl something with your arms, you are working out your biceps.

Most people seem to want the definition in their arms. If you are the type to want definition and get the "cuts" in your arms, perform more reps per set and get the burning sensation in each set. I will list a few of the great biceps exercises and bicep workouts I know of that really isolate your bicep and give it the full workout.

I would recommend 12 reps per set and 3 to 4 sets per exercise.

1.) Barbell Curls:

Grasp a barbell about should width apart with your palms facing upward. Curl the bar upward using your elbow as a hinge point so the weight comes up to your chin, pause for a moment then lower the weight back down. Be sure not to more your elbow upward or downward during this exercise or you will be working your shoulders into it rather than isolating the biceps. If you want to work the inside part of the bicep, widen your grip on the bar. Likewise, if you want to work the outside part of the bicep, narrow your grip on the bar.

2.) Preacher Curls:

Rest your upper arms along the angled pad, grasp the bar about shoulder width apart. Curl the bar upward toward your nose, once you get a few inches from your face, pause briefly, then lower the weight the back down to full extension. This is a great exercise to work the entire bicep especially the lower end.

3.) Hammer Curls:

Grasp dumbbells and let your arms hang freely. Make it to where your palms are facing toward your body when they are hanging. Curl the dumbbells upward so your hands get to should height. Be sure to keep your elbows very stationary so they act as a hinge point to isolate the bicep. This a great weightlifting exercise to work the entire bicep and top part of the forearm as well.

4.) Reverse Curls:

Grasp a barbell palms down. Curl the weight toward your chin so that your palms remain the opposite direction which we had in the barbell curls. Keep your elbow stationary and as a hinge point. This is a great weightlifting exercise for your forearms as well.

These are all great weight training to get bigger biceps to give your arms a great look and build as well. If you want to build more muscle on your arms, increase weight while decreasing the reps. If you want to tone and get the definition of the arms, decrease the weight while increasing the reps. Also, if you want emphasize the inner part of the arm, widen your grip on the barbells. If you want to emphasize the outside part of the arm, narrow your grip on the barbell.

Check out the other exercises:
Back Weightlifting Exercises
Workout Logs
Tricep Exercises | Triceps Weightlifting Exercises
How to Build Leg Muscle
Chest Weightlifting Exercises

Bicep Workout / Bicep Exercises

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