When talking about fitness big arms or the glamour muscles are put in the conversation very easily. Are you pleased with the size or definition of your biceps? If not try these bicep exercises to get them looking nice.
1. EZ-Bar Bicep Curl – One of the most common curl exercises. This one lives up to it’s name. Using an ez-bar to do curls makes life easier. It makes it easier to do the exercise.
When doing these make sure to not rock the weight for momentum or allow elbows to move forward. If you can avoid these two common mistakes you will get the most out of your bicep workout.
2. Resistance Band Curl -Using resistance bands are a great way to attack any muscle group if weights are not an option for you.
Stand on resistance band with feet a little wider than should width apart to do the curls.
3. Concentration Curl – While sitting on a bench with feet on the ground. Bend over and grab a dumbbell with palms up. While doing curl your elbow should be touching the inside of your thigh. Switch arms since you will be doing curls with one arm at a time.
4. Hammer Curl – Stand shoulder width apart with dumbbells at your side with palms facing in. Curl dumbbells one at a time. When you get to the top squeeze bicep, pause briefly and return back to starting position.
5. Standing Dumbbell Curl – Similar to hammer curls with the starting position. The only difference is when you lift the weight. When lifting the weight you want to turn your wrists and the dumbbells toward your body.
6. Kettlebell Bottoms up Clean – With 1 kettlebell on your side swing it back and then curl it up. The bottom of the kettlebell should be facing towards the ceiling. Not only will this build strength in the biceps it will also build forearm strength.
7. Seated Dumbbell Curl – Same as standing dumbbell curls but you are sitting down on a bench. It is just a different option. Maybe you are feeling a little fatigued and want to sit down and work your biceps.
8. Kettlebell Towel Curl – Put a towel through the dumbbell (obviously by the name). Perform a curl. Make sure the towel end toward the kettlebell is facing the outside of your hand with your thumb facing forward. Do this one right and you will torch your biceps.
Whether its spring, summer, fall, or winter you can have your glamour muscles looking awesome if you add these bicep exercises into your workout routine.