Bicep Workout

A biceps introduction would not be complete without an explanation of what the biceps are and how they function in order to get the look you desire.
Though the terms “bicep” and “tricep” are acceptable usages, the correct anatomical terms are “biceps” and “triceps”. The biceps brachii flexes the elbow, supinates the forearm. This is the prominent muscle on the inside of your upper arm. Antagonistically, the triceps brachii extends the elbow. Each exercise in your biceps workout will work both of these muscles simultaneously as one will raise the forearm and hence work the biceps; while the second part of the movement will lower the forearm and thus work the triceps.
Before beginning a biceps workout, please contact your physician and make sure you are physically able to begin an exercise workout. Many of the exercises can be strenuous if you are just coming on to the weight training field and the healthy you are to begin the better results you will have as you begin working out. This is especially helpful if you have a condition such as high blood pressure, obesity, diabetes, or other types of potentially life threatening illnesses. If you have been leading a sedentary lifestyle up to know, this is also a good time to not only make sure you can begin weight training exercises, including biceps and triceps training, as well as giving you a baseline for your path onto better health and lifestyle.
We will be walking you through the learning stages of biceps workouts and introducing you to various forms and the right and wrong way for the movements. We will also be including beginning biceps workouts for seniors and women, as well as expert workouts for those looking for more strenuous workouts for their biceps.
Biceps workouts can be done with free weights such as dumbbells as well as on machines and bar. We will try to incorporate as many different types of apparatus to help you define, tone, and strengthen your upper arms. However, we will mainly be focusing on the bicep area of the arm including the biceps brachii, brachialis, and the brachioradialis. Each individual muscle plays its part in making a clearly defined “bicep” to show to the world.
We will begin with some of the easier beginning exercises and using layman terms help to visually show you what you will need to do in both muscle range as well as form in order to achieve the look you would like to have for your upper body.
In addition, we will also show you what not to do in your bicep workout. We will begin showing this from the very beginning. This will enable you to have good form, work the biceps to their fullest, and get what you are looking for in a great biceps workout. The last thing you want to do in your biceps workout is to have to relearn an exercise because you never knew you were doing it incorrectly from the beginning.

Beginning a bicep workout :)

Before beginning a workout, please check with a physician to make sure you are healthy enough to begin a workout regime. Bicep workouts train the area of the upper arm involved in the flexing of the elbow. The muscles are the most noticed muscles on the human body and give the appearance of physical strength.
Beginning your biceps workouts, you need to also start with the basic terminology associated with weight training techniques. Most important is to know what is meant by “sets” and “reps.” A repetition, or “rep”, is the number of times you complete a single movement, such as curling your forearm to your shoulder. A set is the number of reps in each section of that particular workout. Between each set, you normally would have a break of about thirty to sixty seconds, depending on the style of weight training you adhere. For example, two sets of ten reps would mean a total of twenty total repetitions of a single movement.
Begin each workout with a warm up session to get your body ready for the workout to come. Some people may prefer a cardiovascular workout before working out various areas of the body or stretching the upper arms.
When you begin a bicep workout regime it is important to feel both comfortable with the weight you are using as well as challenged by it. It would be absurd to give a specific weight to begin working with such as five to ten pounds, if you cannot lift it or you exhaust the muscle too quickly. It may also discourage you from continuing in your biceps workout.
Instead, begin with a weight that you can lift for a minimum of ten reps. When you are just beginning, one set of ten repetitions is fine. However, ten reps may be too much. If this is the case then do as many reps as you possibly can until you just cannot lift anymore. Then you will repeat with the other arm. For all explanations, we will assume you are beginning with your right arm.
When you are just starting out, you may want to do all the exercises you see laid out here. However, it is perfectly fine and advised to just begin with one exercise and go from there. As you train and become more physically fit and the biceps become stronger, you will be able to do more biceps exercises and spend more time working your upper arms. Some beginning exercises you may use when just starting out to build on to are dumbbell curls, cable curls, and barbell curls. These exercises are performed by using dumbbells, the cable machine, or a barbell and weights to accomplish the needed exercise. Begin with whichever apparatus makes you feel the most comfortable and we will build on that as we grow our biceps workouts. Remember also that as you work your biceps, you will be working your triceps as well.These exercises will be discussed in more detail under exercising biceps including both proper and improper form.

A Great Biceps Workout:)

A great biceps workout would be a workout that hits all of the flexor muscles of our arm, not only the biceps but the muscles surround the biceps as well from all angles.Begin with concentration curls and sit at the end of a bench, lean over and rest the back of your upper arm against the inside of your thigh. Grasp a dumbbell and twist your hand as you curl so your “pinkie” is higher than your thumb at the top of the repetition. Squeeze your biceps at this position, twisting your hand as far as possible, then slowly untwist your hand while lowering the dumbbell. Do three sets of eight repetitions.Hammer curls help your wrist by giving you a neutral position. Sometimes when doing regular dumbbell curls, your wrists may fee week. The hammer curl also allows you to stop your range of motion when they are parallel to the floor to keep tension in the biceps muscle. You will feel this exercise not only in your biceps but also in the forearm itself. Get two dumbbells and stand straight up. Your arms should be at your side; palms face your body. Tense your torso as you begin this exercise. Squeeze the dumbbells tight and life your arms. Pause at the top of the exercise which is when your forearms are parallel with the floor. Contract your biceps and then very slowly lower the dumbbell. If done correctly, it should look like you are wielding a hammer. Your palms should be facing each other through the entire repetition. Your palms should face each other through the entire exercise. Do three sets of eight.Lastly, the best workout to do for your arms consists of a reverse preacher curl. When u are seated a preacher bench hold the barbell with an over hand grip or palms down instead of up. Bring the bar to chin, pause for a count of one, and very slowly lower it back down. Do three sets of eight to complete the bicep workout.