We have made it to the third and final installment of my articles on achieving the biceps you always wanted. The most common question I am asked is what exercises are the best to get the results I want. Without delay, here are more to get you on your way.
Preacher Curls:
This is great for the biceps and has the extra benefit of working the forearms! You’ll need a preacher bench for this, but if you don’t, remember this next time you are at the gym.
Sitting on the preacher bench, rest your arms on the pad with your palms facing up. Let someone hand you a barbell. Now lower your arms until they are straight out. You should feel a great stretch (and burn!) in the bicep.
Using your biceps and moving only your forearms, curl the barbell to shoulder height. Hold for a moment to get the maximum benefit for this curl, then repeat.
Concentration Dumbbell Curls:
This can be tough for a beginner. It isolates the bicep giving you the maximum workout (and burn!). You will use a lighter weight for this because of the isolation, but you will get the same results. Sit on the end of the bench with legs spread. Reach down between your legs and pick up the barbell. Bracing your elbow on one knee, place the opposite hand on your leg for balance. Using your bicep only, and moving just your forearm, slowly curl the dumbbell to shoulder height. Keep it there for a moment, then slowly lower to starting position, then repeat. Do this for both arms, alternating left and right.
Well, there you have it. I hope these exercises will give both beginners and more experienced lifters the results you are looking for. Hope to see you around the gym!