The notion of lifting weights or strength training can be confusing to all of us. Here are 4 bicep exercises that will help you achieve firm, defined arm muscles. For all exercises, select a weight that has you reaching muscle fatigue upon your last rep. You will know you have reached muscle fatigue when you simply cannot do one more repetition.
1. Hammer Curls
Hammer curls are different than your average bicep curl because they force you to do both concentric and eccentric motions. This means you are working the muscle both when you curl up the weight and when you lower the weight. Stand with feet hip width apart and hold a dumbbell in each hand, palms facing in towards your thighs. Curl both arms upwards towards your shoulders at the same time, making the dumbbell form the letter I. Try not to move your upper arms or elbows. Now, lower your arms slowly to complete the repetition. Do 10 repetitions for one set and do two sets total.
2. Close Grip Bench Press
In this exercise, you will need a barbell and a bench. Lie on the bench chest-up with your feet flat on the ground and the barbell in your hands resting upon your chest. Now, push up the bar bell evenly with both arms until your arms are straight. Lower the barbell, but stop a few inches above your chest. Repeat exercise 10 times for one set. Do two sets total.
3. Bicep Curls
The bicep curl probably is the most famous of the bicep exercises. To complete this exercise, you will need two dumbbells. Hold a dumbbell in each hand, arms down by your side with palms facing outwards. Stand with feet hip width apart. Make sure you are not locking your knees. Starting with your right arm, bending at your elbow, bring the weight up to your shoulder. Make sure your back is straight and your abs are engaged. To get the most effective curl, do not move your elbow. Slowly lower your arm and now complete the rep with your left arm, to complete one full rep. Do 10 repetitions and two sets total.
4. Side Bicep Curls
Stand with a dumbbell in each hand, feet hip width apart, arms straight with palms facing out. For this type of bicep curl, instead of bending your elbow and bring the weight straight up to your shoulder, you want to do a semi-circle. Starting with your right hand, move the dumbbell out to the right and circle up until you reach your shoulder. This motion looks like a semi-circle or the letter C. Make sure your back is straight and keep your elbow and upper arm glued to your side. Slowly lower your arm and now complete the rep with your left arm, to complete one full rep. Do 10 repetitions and two sets total.
With some dedication and consistency, you will begin to see those define bicep muscles in no time. Aim to complete these exercises two times a week on non-consecutive days.