|Best Bicep Exercise Program
Biceps are involved in all upper body activities. Hence, they need to be exercised regularly. As bicep muscles are small, we will not be able to use the same amount of weight as much as we use for chest or back exercises.
It is adequate to work out biceps once or twice a week. We should also know that we exercise the biceps somewhat when chest and back exercises are being carried out.
Generally bicep exercises are called pulling exercises. This involves curling of the hand towards shoulders. By incorporating the following exercises in to your training routine, you can develop the best bicep exercise program.
Bicep curls -- This is a common exercise for the bicep. This uses dumbbells. Stand with feet apart and hold dumb bells in front of the thighs. Lift the weight towards the shoulders by bending the arms. Move the weights as high as possible keeping the elbows straight. Now lower the weights slowly and repeat.
Barbell bicep curl -- This exercise is with a heavier weight than we handle with dumb bells. Stand with feet apart and hold the weight in front of the thighs. Lift the weight towards the shoulders by bending the arms. Move the weight as high as possible keeping the elbows straight. Now lower the weight slowly and repeat. This exercise is identical to the bicep curl but here we use a barbell in place of dumb bell.
Incline bicep curl on the ball -- To increase the intensity of the bicep curl, an incline is used in the form of an exercise ball. Sit on the ball with the dumb bells resting on the thighs. Move the foot forward to attain an incline position with the back resting on the ball. Hold the weights hanging down with palm facing out. Raise the weights toward the shoulder by bending elbows. Lower the weights and repeat.
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