| Here are a few great bicep workouts that many | | | | 2. 1 Arm Cable Curls |
| beginners seem to over look when starting out at the | | | | For these bicep workouts, focus on keeping your arm |
| gym. Your bicep is broken up into 3 different parts, and | | | | nice and close to your body with your elbow at your |
| different exercises work different sides of the muscle. | | | | side. This exercise specifically gives a great |
| I see so many guys at the college gym come in and | | | | contraction at the top of your bicep. The key to this |
| go straight for the 2 armed cable curls then after 5 | | | | exercise over barbell curls is that each bicep has to |
| sets they are done, all because they got that "pump" | | | | pull its weight. Do 8-10 reps and then switch arms. |
| that they were looking for. Don't get me wrong, I love | | | | Beginners only go max 2 sets and advanced go 3 |
| the feeling of a rock hard pumped muscle after a | | | | sets. |
| good workout, however, this really is not getting you | | | | 3. Seated Concentrated Curls |
| great results. | | | | This exercise will focus the muscle groups. Put your |
| Try adding these exercises into your weekly bicep | | | | elbow so that it rests just below your inner thigh. Use |
| workout and I guarantee you will notice the difference | | | | full extension of the bicep and nice slow negatives on |
| in strength and size. | | | | the way down. Remember just like any exercise, if |
| 1. Seated 2 Arm Dumbbell Curl | | | | you cheat yourself on your bicep workouts, you wont |
| This is definitely one of the staple bicep workouts, | | | | get the results. This exercise is a great way to finish |
| however it seems to be neglected by so many | | | | your arms off for the day. Do 8-10 reps, and 3 sets. |
| people. Seated on a bench, grab 2 moderate weight | | | | Another thing to remember is that you can alternate |
| dumbbells, with your arms at your side, elbows at your | | | | between regular bicep curls and hammer curls. In case |
| side, and hands forward, simply raise both dumbbells | | | | you don't know a hammer curl is used in all of the |
| up to your chest. Try to count 1-2-3 on the way back | | | | same workouts as stated above, but instead of having |
| down to ensure a good negative. You want to do 3 | | | | your hands facing forward with the dumbbells in them, |
| sets of 8-10 reps. Remember the key things to focus | | | | face your hands to your sides. A great advantage of |
| on is to sit up straight, and never swing your elbows | | | | doing hammer curls as well is that it works more |
| around, don't cheat your muscles, it will not get you any | | | | specifically on the outside of the bicep, as well as your |
| results. Also, try this exercise while sitting on a large | | | | forearms. |
| yoga ball. This technique will help with working you | | | | I hope that this has been insightful to many of you |
| core and stability muscles. Result, toned abs the ladies | | | | beginners. |
| will love. | | | | Thanks. |