I addressed the question about how to get bigger biceps in my last article. Here are a few to make those arms bulge!
Dumbbell Hammer Curls:
This exercise works out your biceps and forearms at the same time, a multitasking bodybuilders dream come true!
Stand with your feet shoulders width apart and grab a pair of dumbbells. Let them hang at arms length, elbows kept close to your torso (as you should during the entire exercise). Your palms should be facing each other. Curl the barbells up to shoulder level using only your biceps and forearms, keep your palms facing each other throughout the exercise. When you reach shoulder level, hold the dumbbells there for a moment to get the maximum benefit of the muscle tension. Slowly return the dumbbells to your sides and repeat.
The next exercise requires an incline bench. If you don't have one at home, remember it next time you are at the gym. This curl isolates both the biceps and forearms alike so you won't have to use as much weight.
Incline Dumbbell Curls:
Grab a pair of dumbbells and sit back on an incline bench; your feet should be spaced shoulders width apart. Let the dumbbells hang at arms length on their respective sides of the bench, behind your body. Using just your biceps, curl the dumbbells up to shoulder level and hold them there for a moment. Return slowly to starting position and repeat. Only your forearms should move while doing this exercise.
That's it! Keep checking back for more exercise, general fitness and health articles. There are more bicep exercises to come, too. See you next time you're in the gym!