Bicep Exercises (Part 1)

Here are some of the exercises which can help you for gaining biceps fast . These Exercises are very effective.
here is the list 10 exercises for increasing your biceps.

1. Barbell Curl.

              How To Do Barbell Curl's
Starting position: Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

Form: While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.

Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Slowly begin to bring the bar back to starting position as your breathe in.

Personal Training Tips
You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.


2. Concentration Curls.

                 How To Do Concentration Curls
Starting position: Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh.

Form: While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to starting position as your breathe in.

Personal Training Tips
This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.


3.  Alternate Hammer Curls.

            How To Do Alternate Hammer Curl
Starting position: Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso.

Form: While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.

Personal Training Tips
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.

4. Preacher Curls.

            How To Do Preacher Curls
Starting position: To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length.

Form: As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.

Personal Training Tips
You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

5. Reverse Barbell Curls. 

             How To Do Reverse Barbell Curls
Starting position: Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip).

Form: While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the bar back to starting position as your breathe in.

Personal Training Tips
You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.

THE NEXT PAGE CONTAINS THE REST OF EXERCISES.

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