Biceps workouts using free weights and weight machines can strengthen biceps, shoulders, and back. Popular exercises include standing barbell curls, dumbbell curls, and close-grip pull-ups. A spotter is recommended for safety.
Biceps workouts can help strengthen your biceps, which in turn can help strengthen your shoulders and back. Good bicep workouts take advantage of free weights and other weight machines, and most workouts are repetitive in nature; one must be prepared to do several sets of high repetitions to build strong biceps. Some exercises involve holding weights for a significant amount of time, so a spotter—someone to stand in case the weights suddenly drop or the lifter loses balance—should be nearby for safety.
No biceps workout would be complete without a standing barbell curl. This is the most popular bicep exercise because it works both biceps at the same time and significant amounts of weight can be added to the bar to add more resistance to the toughest workouts. To begin, the lifter should stand with their feet approximately shoulder-width apart. The bar should be on the ground at this point; bend your knees to raise the bar. Let it hang on both hands with arms dangling, elbows slightly bent. The palms should face out. Then, raise the bar and bend your arms at the elbow. Bring the weights to about chest height, then release. Repeat this movement several times.
Another staple of biceps workouts is the dumbbell curl. This involves holding a dumbbell in one hand and curling it up in the same motion as the barbell. A popular variation of this exercise is also a staple in biceps workouts: alternating dumbbell curls. In this exercise, hold a dumbbell in each hand. Roll a dumbbell up, then release again. Repeat the same movement with the other arm. Do several repetitions with each arm. As strength increases, the amount of weight for each dumbbell should increase for additional strength training.
A great but difficult exercise to add to any bicep workout is a set of close-grip pull-ups. You will need a pull up bar to do this exercise. Standing under the chin up bar, grasp the bar with both hands. The palms should be facing the inside of the body. Hands should be placed approximately shoulder-width apart for beginners; For more advanced users, hands should be four to six inches (10 to 15 cm) apart. Pull up on the bar until your chin rises above the bar. When lifting, lift your feet off the ground and cross them. When the body is lowered from this position, the feet should not touch the ground again. Repeat this movement several times, then rest.
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