Bicep Exercises for Beginners

Well, friends, here you have? The third and last installment of my series of articles on exercises to work on his biceps. Since I often wondered about what the best way is to work these muscles, I've created some items to give each one of the best and most commonly used bicep exercises. Without further ado, here are a bit more to get started on your bicep workout.

Preacher Curls:

This is great for the biceps and has the added benefit of working forearms! You will need a preacher of this bank, but if not, remember this next time you are in the gym.

Sitting on the bench preacher, the rest of his arms on the pad with your palms facing up. Let someone part a Barbell. Now lower your arms until they are straight. You should feel a great stretch (and record) in the bicep.

Be sure to move only the forearm. Using the bicep, the Barbell curl up shoulder height. Slowly lower to start position then repeat.

Concentration Curls weight:

For starters this could be a little tougher, but offers a great workout for the bicep muscle to isolate. Sitting on the edge of the bench with his legs spread, grasping a lighter weighs more than usual. Because this year the objectives and isolates the bicep, you can use a lighter weight and that will give the same results. Bend over and grab your Barbell, ensuring the elbow on one knee. Place the other hand on his leg to give it balance. Using his bicep and only moving his forearm, slowly curl the weight to shoulder height and hold a moment. Once again, slowly lower back to start position and repeat. Do this for both arms, but only one at a time!