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Bicep Exercises to Shape Up your Arms

Alternating Dumbbell Curl

  • Sit on an exercise bench or stand tall, with your shoulders and chest out slightly
  • Hold a dumbbell in each hand with your arms extended at your sides – palms facing the sides of your legs
  • Start the movement with your right hand
  • Exhale and bend your right elbow slowly lifting the weight towards your shoulder (going slowly will help activate more muscle fibers and keep them under tension for a longer period of time)
  • Keep elbows tight to your body and arms close to your sides
  • Really flex your bicep throughout the movement
  • As you lift, turn palms toward your chest/shoulder
  • Lift for a count of two and lower for a count of four
  • Repeat movement with your left arm

Barbell Curl

  • Use either a curl bar or straight bar
  • Hold your hands on shoulder width apart on the bar
  • Keep your torso upright – don’t lean back or jerk back and forth during the movement
  • Flex your bicep throughout the movement
  • Focus on pulling your forearms toward your biceps
  • Pause at the top of the movement keeping slight tension on your bicep
  • Slowly lower the weight
  • Repeat movement

Concentration Curl

  • Sit on an exercise bench
  • Start with your right arm
  • Bend forward and rest your right elbow on the inside of your right leg
  • Flex your bicep throughout the movement
  • Focus on pulling the weight toward your shoulder
  • Lift for a count of two and lower for a count of four
  • Switch sides

Triceps Exercises
Beginners should consult with their physician prior to starting any exercise program. If you’ve never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.



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