Achieve lean biceps -- the muscles in the front of your upper arms -- by including a wide variety of exercises in your weightlifting program. Perform targeted exercises to increase lean muscle mass, strengthen and tone biceps muscles. Minor variations in bicep exercises will create a new stimulus for the muscle, says Dr. Jim Stoppani in "Stronger Arms and Upper Body." Try changing the bench angle slightly or using dumbbells instead of a barbell, for example.
Bicep Curls
Practice bicep curls with free weights or resistance tubes, which can offer different degrees of resistance to work your muscles. Stand with your feet slightly wider than shoulder-width apart. Keep your arms at your sides with your palms facing upward with your free weights or resistance tubes. Lift the weight by bending your elbow in two seconds. Then take four seconds to extend your elbow and slowly lower the weight. Try not to "jerk" the weight up because this will tear the connection between your muscles and tendons, Vonda Wright says in "Fitness After 40."
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Concentration Curl
Sit on a flat bench or seat with your feet flat on the floor in front of you. Hold a dumbbell in one hand and place your other hand on your leg. Bend over at the waist, with the working arm extended and hanging down between your legs. Your elbow should be resting against your inner thigh. Keep your elbow against your leg and curl the weight up with your palm facing up throughout the move. Squeeze your bicep for a count before slowly returning to the start position. Do 15 repetitions before switching to the opposite arm.
Hammer Curl
Stand holding a pair of dumbbells at your sides with your palms facing in. Feet should be hip-width apart with knees slightly bent. Keep your elbows at your sides and arms stationary while you curl the dumbbells up towards your chest. Do not rotate your wrists and keep your palms facing each other throughout the move. Squeeze the contraction at the top before releasing to starting position.
Barbell Reverse Curl
Stand while holding a straight bar with an overhand grip. Keep your legs shoulder-width apart and knees slightly bent. Begin with your arms fully extended toward the floor and your hands in front of your thighs. Curl the weight up as far as possible while keeping your elbows tight by your sides. Hold for a count before slowly lowering the bar back to it starting position.
References
- "Stronger Arms and Upper Body"; Joe Wuebben and Jim Stoppani, PhD; 2009
- "Fitness After 40"; Vonda Wright, MD; 2009
- "The Abs Diet: Eat Right Every Time Guide"; David Zinczenko; 2005
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