Create Great Looking Arms With These Bicep Exercises

build bigger arms

Using these bicep exercises, you can create arms to be proud of.

Who doesn't want well-defined arms? They look great in short sleeves and strapless dresses.

But to build impressive looking arms, there are three things you must do...

1) Reduce your overall body fat. 

It may not be what you wanted to hear, but the one thing that will give you arms to be proud of is a low body fat percentage.

Doing this will create that "toned" look that so many people want. Using a proven weight loss program will help you reduce body fat safely.

2) Use the perfect exercise technique. 

I see more people doing bicep exercises incorrectly - more than any other exercise.
Performing the bicep exercises with perfect form will ensure that you get better results in less time.

3) Avoid overtraining the biceps. 

The biceps are responsible for only about 1/3 of your arm size. They are a very small muscle group.

Yet, I see people doing three or four different bicep exercises in a workout. Often, they are also doing multiple sets for each exercise.

Doing too many sets and repetitions will actually slow down your results.
Now, let's get to what you have been waiting for...

Bicep Exercises Pick #1: Standing Dumbbell Curls (Beginner)

biceps curls

The Set-Up:

• Stand with feet shoulder-width apart, knees slightly bent (to relieve pressure on the lower back) and holding one dumbbell in each hand.

• Keep your bodyweight back on your heels.

• Turn your hands out so that your palms are facing forward.

Performing The Movement:

• Take a breath in through the nose.

• Keeping your elbows close to your sides, lift the dumbbells as far as possible without allowing the elbows to travel forward.

• Exhale as you lift the dumbbells.

• Pause at the mid-point of the exercise for a count of one one-thousand and then lower the weight to the starting point.

• Inhale again through the nose as you lower the weight.

Performance Tips:

Try to maintain a hand position where the palms are face-up throughout the movement. If this is not manageable, simply find a hand/wrist position that is comfortable for you.

To maintain proper form, tighten your midsection, legs, and buttocks while performing the exercise. 

Bicep Exercises Pick #2: Incline Bench Dumbbell Curls

The Set-Up:

• Sit in a bench set at an incline. The amount of incline used is up to you. The farther back the bench seat, the more difficult the movement.

• Grasp two dumbbells, one in each hand.

• The arms should hang straight down.

• Your palms should be facing forward.

• Lean back so your back is flat against the bench.

• Keep your head against the bench so as not to strain the neck.

• Keep your feet flat on the floor.

Performing The Movement:

• Inhale through the nose.

• Lift the dumbbells up.

• The upper arm remains still. Only the lower arm moves (from the elbow to the wrist).

• Lift the dumbbells as high as possible without the elbows traveling forward.

• Pause at the top position for a count of one-one thousand.

• Slowly return to starting position, taking about 2-3 seconds to lower the weight.

• Inhale as you lower the weight.

• Repeat the movement.

Performance Tips:

• Keep the upper arm still, with the elbow close to the body.

• Come to a complete stop at both the starting position and midpoint position. This will help eliminate any momentum that would aid in completing the movement.

• The elbow should not travel forward.

Bicep Exercises Pick #3: Chin-Ups

chin ups

The Set-Up:

• Grasp an overhead bar with hands shoulder-width apart and palms face up.

• Try to select a bar that is high enough that you must stand on your toes to reach it.

• If the bar is higher than you can reach, find a sturdy platform to place under the bar. Stand on the platform to set-up for the exercise.

• Start with your arms extended.

Performing The Movement:

• Pull yourself up until the bar is just under your chin or until it is at the top of your collar bone, depending on your arm length and strength.

• The pulling movement is actually started by pulling your shoulder blades down and together.

• Pause briefly at the top position.

• Lower yourself slowly to the bottom position.

• Do not relax your shoulders at the bottom.

Performance Tips:

• If a "palms up" grip is not comfortable, try an overhand grip or a parallel grip (if a suitable machine or handle is available).

• If you find your shoulders and back rounding forward during the movement, reduce the resistance (your body weight) by using an assisted chin-up machine, a spotter or a pull-down machine.

• Inhale at the start of the movement and exhale as you pull your body up.

Perform these bicep exercises as part of a complete weight training program.

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