Two Best Exercises for Biceps

Training the body is essential for a healthy lifestyle. This is why fitness exercises will come along. As for your awareness, there is a distinct classification of fitness routines that you may get yourself involved in.

This varies from person to person in order to measure one’s own capacity in training. As you go further training, you will get to experience that the most used body part in fitness exercises are your arms.

Indeed, the arms play a very crucial role in a fitness routine because most exercises will include the arm muscles for them to be done properly. Unfortunately, there are a few individuals who neglect this fact and not even seek help from

fitness experts concerning the proper fitness routine which in turn end up getting frustrated. Well, you wouldn’t want that to happen, do you?

As a learned fitness person, you should start your training with your arms first which includes the biceps, triceps and shoulder muscles.

To jump start with your training, you must first train the biceps as it is the strongest arm muscle. Putting the biceps exercises in your top priority would give you an edge in achieving a good physique later on.

Shaping those majestic arm muscles is not as hard as it seem if you only execute the right exercises properly.

How Significant is a Biceps Exercise?

As you can see, the biceps is one of the most used muscles in performing fitness exercises. For an example, the biceps training is a pre-requisite for you to execute properly a chest exercise which is the bench press.

This is also true when you do back exercises such as back rows (dumbbells, barbells, cable) because you will need to exert force with your biceps in order to make that back row successful. If you get the picture, the biceps exercise role is to prepare you to proceed on the other muscle exercises. This is a definite role that you should not neglect.

Your biceps is the first step in developing the perfect beach body. Among the many forms and variation of biceps exercises, here are two best exercises for biceps that would be a good start in building your biceps effectively.

Biceps Concentration Curls

This the ever famous biceps exercise that every beginner should start with. The Biceps Concentration Curl focuses solely on your biceps which other exercise may not achieve because they tend to hit other muscles in the process.

This exercise is designed with a definite arm movement that you will only feel your biceps exerting the force. In order for you to perform this exercise, you will need a solid dumbbell and a 2 feet high chair. It is preferred to do the exercise one arm at a time for you to gain focus on the individual biceps. Here is how you execute the Biceps Concentration curl:

1. Sit erect on a 2ft high chair. Make sure that your knees should bend almost 90 degrees. Avoid slouching.

2. After having your feet stable as a base. Position your right elbow aligned to the inner side of your right knee. Your back will bend forward as you do this, so keep your back straight. Put a distance between both knees using this arm length (from right elbow to your hands).

3. Extend your right arm until it is parallel with your lower leg (from knee to foot).This distance is important for you to be able to execute the bicep curl with individual arms.

4. Position your left hand on top of your left knee to support your body.

5. Place a dumbbell on the ground between your feet. Start with the extended right arm to your foot while keeping the right elbow locked onto the inner side of your right knee.

6. With the extended right arm, grab the dumbbell with your right hand and make sure that your grip faces towards you. Keep the dumbbell hanging. This is the starting phase of the biceps concentration curl.

7. Slowly lift the dumbbell by contracting your biceps until the dumbbell is near your chest.

NOTE: As you lift the dumbbell, slowly twist your arm so that your palm should be facing your biceps when you end the lift movement. You will feel a twist in your inner biceps.

8. After you have fully contracted your biceps, slowly descend the dumbbell back to the starting phase in the same manner lifting it. Remember to twist back your arms when you descend. Your biceps will extend as you do this.

9. Repeat a full movement of this arm in sets. Conduct 3 sets with 12 repetitions for each set with this arm movement. Change positions and perform the exercise with the same number of sets and repetitions to your left arm.

NOTE: One full movement of the arm start with the lifting and ends in the descending of the dumbbell.

Biceps Cable Curls

Aside from the usual cable curls with a machine, you will do this exercise with a resistance tube. You will need a strong resistance tube. It is cost efficient if do the exercise this way. The biceps cable curls focus on toning your biceps into proportion with your body. The exercise is done with minimal weight but with enough resistance a decent number of repetitions to burn arm fats. Here is how you begin with the exercise:

1. Secure yourself a resistance tube and a hook. Station a hook onto wall with at most 1Ft elevation from the ground. Simply place the middle part of the resistance onto the hook.

2. Keep a fair distance away from the wall. Grab each end of the resistance tube with each hand.

3. Stand straight and arc your back. While grabbing each end of the resistance tube with each hand, position them parallel to the sides of your body. Lock your elbows to your ribcage keeping them stable.

4. To start the exercise, extend your arms down and have your palms facing inside. Keep the tension of the resistance tube. This is the starting phase of the biceps cable curls.

5. Slowly pull the resistance tube starting with your right arm. Twist your arms as you do this until your palm faces your biceps (similar movement with the biceps concentration curls).

6. After your right biceps is fully contracted, slowly descend back to the starting phase with the right arm extended below. Right palm is faces inside.

7. Do this alternately with your left and right arms as soon as each arm descends to the extended position.

8. As you do this exercise alternately with your left and right arms, conduct 3 sets of 15 repetitions for every arm.

NOTE: Make sure you twist your biceps as you pull the resistance tubes and twist it back when you descend it back to the extended arm position.

Why Choose The Biceps Concentration Curl and Cable Curl?

As you are learned with the basic biceps exercise, these two best exercises for biceps muscle are named as such because it is the first step in building your biceps in good shape. These biceps exercise focus more on toning and building biceps strength. Eventually, you will progress to other exercises after you have mastered these two biceps exercises. Conduct an effective biceps workout with this helpful fitness guide.