The following exercises show examples of moves that target the
biceps
muscles. The most common biceps exercises include the basic biceps
curl, but there are a number of variations that allow you to work your biceps in
different ways. Click
on the pictures and hyperlinks to view detailed instructions or to see a larger
picture.
To work these exercises into a routine:
- Beginners: Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
- Inter/Adv: Choose an exercise from each column for 2 to 3 sets of
8 to 12
reps, resting between sets
Use enough weight that you can only complete the desired number of reps.
Biceps Curls
The biceps curl is the most common exercise for the biceps.
To perform a basic curl, hold weights with palms facing out, elbows next
to the body. Bend the elbows and
curl the weights toward the shoulders without moving the elbows.
Lower and repeat.
source: http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
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source: http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm
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