When attempting to find an exercise that leads to firm and formed biceps, it is important to chose a strength-training exercise that targets the biceps. Strength training burns fat and turns it into lean muscle, thus leading to a "ripped" appearance. One of the most effective exercises for toning the biceps is the biceps curl.
Biceps Curl
The biceps curl is done simply by lifting a dumbbell using the strength from the biceps, until to actual weight reaches the shoulder. While the physical movement may be simple, there is great detail that accompanies this exercise to make it effective. Holding the weight while you are seated, place your elbow just above your knee so your thigh supports your arm. Slowly bring the weight to your shoulder, while bending at the elbow. It is important to be seated during this exercise so you can focus on your form and the muscle, as opposed to standing and drawing strength from other muscles that may aid in lifting the actual weight.
Heavy Weight
Focus on the weight of the dumbbell, as opposed to the number of reps, when trying to progress with this exercise. Attempt 10 reps at a reasonable weight, and then add 2 to 4 lbs. when you can easily complete 10 reps. By focusing on the weight, rather than the reps, you are increasing the strength exerted from the biceps.
Slow Movements
It is crucial to do each movement slowly. Slow weightlifting not only aids in your form and control of the exercise, but it also delivers a prolonged contraction. When your muscle contracts for a longer period, it uses more strength, therefore more muscle mass is being constructed.
Considerations
If you are not experienced with dumbbells, then you should start with an 8-lb. weight and slowly increase the weight over time. Consult a physician prior to partaking in any strength training regimen, and be sure to stretch before and after each exercise to prevent any strains and injuries.
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