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Biceps Exercises For Females, Teens, Men

To those non-workout types, they’re simply known as “Popeye muscles,” the bulging beauties that the old, tattooed sailor would pop to life after tipping back an invigorating can of spinach.

Just as the cartoon hero would charge off to tear Brutus a new one, you should be trying to tear yourself some new biceps muscles. But you know and I know, it’ll take a lot more than that green stuff to sculpt them into rounded oranges.

While many cable exercises are ideal in toning the biceps muscles, try arming yourself with these numbing biceps exercises, aimed at developing strength and growth for big biceps.

Barbell Curls - the Best and Most Basic Biceps Exercise

Grab the barbell with your hands at shoulder width. With your arms straight toward the floor and your elbows locked an inch from your sides, begin curling the weight toward your chest. Do not move your elbows or your back. Bring the weight to the point of contraction, directly in front of your chest, squeezing your biceps. Begin the negative portion of the exercise, allowing the weight to slowly pull your hands back toward the floor and the extended-elbow position. Repeat the motion for 10 reps. Try 3 sets of this exercise.

Alternate Dumbbell Curls

Standing with your back straight, take a dumbbell in each hand, holding them to your sides. Slowly lift the weight with one arm, making sure it remains perpendicular to the floor with your elbows flush against your sides. Twist your arms inward during the range of motion, curling the weight toward your shoulder. Squeeze at the point of contraction and slowly begin the negative. As your hand descends toward the floor, simultaneously begin the curl with the opposite arm, raising it toward your torso. As your arm reaches the starting point on one side, the opposite arm should be contracting at the top. Try 3 sets of 15 for a great pump.

Concentration Curls

Sitting on a bench, grasp a dumbbell with one arm. With your back straight but leaning slightly forward, lock your elbow into the inside of your thigh. With your free hand, hold on to your knee for balance. Slowly begin curling the weight upward, toward your chest. Be sure to stabilize the rest of your body so that only your upper arm is moving.

Slightly twist the hand holding the weight as you squeeze during the contraction. Hold for a two-count. Slowly bring the weight back toward the floor until your arm is straight and repeat the motion. After 10-12 reps, switch to the opposite hand and repeat the exercise. Try three sets on each arm. For a killer burn, do not take any rest period between arm rotation.

Too often, weightlifters tend to over train biceps. Remember, biceps are not like legs or chest. They are a small muscle group so six sets of biceps are certainly sufficient. Too many sets of heavy barbell curls will leave your arms feeling shot and overdone.

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