Bicep Exercises for Beginners

Well, friends, here you have it ? the third and final installment of my series of articles on exercises meant to work out your biceps. Since I get asked often about what the best way is to work these muscles, I created a few articles to give everyone some of the best and most commonly used bicep exercises. Without further delay, here are a few more to get you started on your bicep workout.

Preacher Curls:

This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don?t have it, remember this the 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.

Make sure to move only your forearms. Using the the bicep, curl the barbell up to shoulder height. Slowly lower to beginning position then repeat.

Dumbbell Concentration 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!