3 Exercises To Build Your Biceps

3 Exercises To Build Your Biceps

I’ve often been asked by my personal training clients, what exercises I use to build my biceps.  My answer is that I’m constantly changing the exercises I use for biceps in order to confuse the muscles. But here are three exercises that I’ve found myself using most recently. Grab a pair of dumbbells and follow these 3 exercises and watch those biceps grow!!

1. Basic Dumbbell Curls: There’s a reason basic dumbbell curls are so popular; they yield great results! Holding a dumbbell in each hand and arms hanging at the side of your body, lift your weights to your shoulders, and then lower them until your arms are fully extended. Proper form is key with this exercise; it keeps your muscles fully engaged and helps prevent injury. If you’re standing while doing dumbbell curls, make sure your feet are close together. If sitting, sit with your posture up, abs tight and keep your elbows at your side. Avoid locking your elbows when lowering the weight, and keep your elbows and upper arm aligned with your torso. Complete three sets of 10-12 repetitions.

2. Incline Dumbbell Curls: Working your biceps at a different angle, keep the exercises challenging and keep those muscles guessing, Utilizing an incline bench with this exercise isolates the muscle, which forces it to work on its own. This helps increase intramuscular coordination, which recruits more muscle fibers and motor units. The more motor units that are recruited, the more developed the muscle will become. Begin by sitting back on an incline bench with dumbbells in hand just like with the traditional curl. Again, keep your elbows close to your torso, and rotate your palms so they’re facing forward. Hold the upper arm stationary, and curl the weights forward while contracting the biceps. Continue the movement, making sure only your forearms are moving, Contract your biceps at the top of the movement. Squeeze and hold for a second, and then slowly bring the dumbbells back to the starting position. Complete three sets of 10-12 repetitions. 

3. Hammer Curls: Hammer curls are imperative for building up the brachialis, a smaller muscle that can make your biceps look bigger. Standing with your feet close together or sitting in an upright position, hold the dumbbells with your palms facing each other, and your arms hanging at your sides. Flex at the elbows and curl the dumbbells up to shoulder level, and then slowly return the weight to the starting position. Keep your elbows close to your sides throughout the movement; avoid letting them move forward. Complete three sets of 10-12 repetitions. 

There you have it!! Incorporate these three exercises into your routine and before you know it, you’ll be selling tickets to the gun show! For more exercises to build muscle, shedding those unwanted pounds, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

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