Your biceps are situated on the fronts of your upper arms and play a crucial role in your overall arm strength. Whether you are seeking bicep exercises to enhance your strength or for aesthetic reasons, there are different and effective options to get the results you want. Many, in addition to working your biceps, will also target other areas such as the back, shoulders and triceps. A combination of various bicep movements that can be done in your own home will help sculpt the arms you want.
Dumbbell Curls
To perform a dumbbell curl, grab a pair of 5-lb. dumbbells in each hand and face palms forward. Hold your elbows close to your sides, keep your back straight and your feet aligned with your shoulders. Holding your dumbbells, bend your right arm and carefully bring it toward your shoulder. Bring your arm down and repeat the same motion eight times. Switch sides, and execute the same movement and repetitions. Exercise one side at a time, which will help to avoid swinging arms. Retaining control of movements will ensure the effectiveness of your workout. You can choose a different amount of weight and repetitions that may be better suited to your needs. Having the proper routine for your personal strength level and goals will help you achieve your own fitness objectives and avoid strains or injuries.
Arm Circles
Arm circles tone your biceps, triceps, shoulders and back simultaneously. You may do this exercise with or without 3-lb. dumbbells. Align feet with shoulders, and extend arms horizontally at shoulder level. Keep shoulders down and perform backward circles 20 times. Change to forward circles, again doing 20 repetitions.
Resistance Curl
A resistance curl requires either a resistance band or tubing that is suitable for your personal strength. However, you can always tinker with the resistance of your band or tubing by placing your foot closer to the ends to make the resistance stronger. To begin, place the band underneath the balls of your feet and hold the ends of the band in each hand, with palms facing forward. With arms steadily placed at sides, curl until you reach your shoulders. Bring arm back down, and repeat the exercise 12 to 15 times for each arm. Maintain straight wrists as you perform your movements to avert strain and an ineffective workout.
Arm Rotations
Arm rotations will work your biceps, triceps and shoulders. Line up feet with shoulders and hold arms out horizontally at the height of your shoulders. Hold fingers together and have palms facing downward. On both sides, rotate thumbs back, making palms face upward. Rotate thumbs forward, and back to original position. Repeat this motion 30 times, constantly keeping arms raised.
References
- Women's Healthcare Topics: Fitness: Basic Upper Body Exercises for Women
- MayoClinic.com: Video: Biceps curl with resistance tubing
- Fitness Magazine: Top 10 Arm Moves: Dumbbell Curl
- Fitness Magazine: Tone Your Arms in 3 Moves: Beginner: Arm Circle
- Fitness Magazine: Tone Your Arms in 3 Moves: Intermediate: Half-Moon Rotation
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