Beef Up Your Biceps

Beef Up Your Biceps

Use dumbbells, again starting with lighter weights and increasing as you get stronger.Hold one dumbbell in each hand with your arms at your sides. Bend your elbow and contract your biceps, one at a time or both together. Don’t use your back and shoulders or momentum to force the weight up. If you need to do this, the weight you are using is too heavy. Do three sets of 12 for each arm. There are many options for biceps training.In addition to the preceding basic exercise, you can use a single exercise bar or barbells instead of dumbbells. There is even a specialized curl bar, with grips at specific places,to work different areas of the inner and outer attachments of the biceps. Cable machines have positions for biceps curls. Push-ups also strengthen the biceps, and if you are really feeling strong, you can begin adding pull-ups or chin-ups to your strength workout