Working out the Biceps pt.1

Now that I have talked about all the muscles I am going to give more workouts to get these muscles bigger. Lets go straight with the work outs of biceps. Start off with a light warm-up jog to get the blood flowing so you feel more energized. Next you want to go to the dumbbell section and grab a dumbbell for each arm, grab the same weight you dont want one arm to be stronger than the other. Now what you want to do is curl the dumbbell up and down and do the amount of reps you want depending on what you are trying to accomplish getting big = less reps getting defined (cut) = more reps, do 3 sets. You want to stand straight and not move your back because by moving your back you are cheating and you are not working out your bicep as much also this can cause serious injury to your back if you do not stand still. You can curl one arm at a time or both at the same time. Next work out is called dumbbell concentration curls you only need one dumbbell to do this. What you want to do is sit on a bench with your legs normally spread (not to spread). Now you want to plant your elbow on your inner thigh (one arm at a time) and curl the dumbbell up and down for 3 sets. Do not move your elbow from where you planted it, just curl and squeeze your biceps when your forearm is touching your bicep. Your forearm is the muscle that connects your elbow to your hand by the way. Next workout is called incline dumbbell curl. What you want to do is go to an adjustable bench and adjust it so that it is inclined. Now lay on the inclined bench and with dumbbells you want to curl like the other times, extend your arms so that there almost touching the floor and curl straight up until your forearm touches your bicep and back down, do 3 sets. This concludes some curling work outs for people wanting to learn more bicep exercises.