The obsession with biceps is not limited to men! Nowadays, women are also interested in toning their arms. As we know, the physical makeup of both male and female is different and this is the primary reason for needing to target muscles differently by both genders, specifically in weight training. Bicep workouts for women are created to firm and tone the arm, while many bicep workouts for guys are designed to build size.
If you don't already have a weight lifting regimen here are a couple great exercises that can be done by either men or women to achieve the biceps of your dreams!
Cable Curl - if you have home fitness equipment or are a member of any gym/health club, then you'll probably find the cable machine. It is multi-purpose equipment. Using it, you can do multiple cable exercises. However, cable curl is one of the top exercises for your bicep muscle. In cable curl, you'll need to attach a straight bar to your cable station, and add the weight according to your fitness goals. Initially, you can start with 10- 15 sets according to your physique.
Barbell Curl - it's one of the oldest and most popular workouts for bicep muscles. Keep in mind that if you really want well-shaped biceps, then you must include it in your daily exercise routine. It is very simple to perform. To start the exercise, stand straight and grasp the barbell tightly with an underhand grip and start lifting.We recommend completing 10 - 12 reps. The barbell curl not only gives you excellent bicep shape, it also has great impact on your overall arm and shoulder. Always remember, if you're a starter, then we recommend getting help from other people, or just use a barbell holder/stand. This is called a "spotter", and is helpful for your safety at the end of your sets.
Dumbbell Curl - another great exercise that helps build bicep muscle. It is really similar to barbell curls. It is a continuous exercise. To start the exercise, grasp one dumbbell in each hand, stand straight and balance your body with another dumbbell. Then simply start curling. It is a simultaneous and alternative exercise. i.e. you won't curl both dumbbells at once, rather curl one dumbbell at a time. This exercise raises muscle tension, and as a result you'll get amazing biceps.
Concentration Curl - concentration curls are also known as dumbbell concentration curls. If you perform all above-mentioned exercises (i.e. Cable curls, barbell curls and dumbbell curls) but don't perform the concentration curl then you might not get the wanted results! Yes, it is true. Because the above three exercises aren't enough to work each part of your bicep muscle, incorporating concentration curls ensures the perfect shape of your biceps. To start the exercise, sit on a bench and hold the dumbbell tightly, place your elbow on your inner thigh for support and start curling the dumbbell. This exercise is also an alternative one. Complete the specific set on each arm and then immediately switch to the other arm.
Finally, always remember it doesn't matter whether you're a beginner or an seasoned bodybuilder, always perform under supervision of your instructor(s). Additionally, don't increase or decrease the set size and timing so much that your form deteriorates. Because your workout plan was carefully designed by professionals and they create it with your goals in mind. Because of this, we recommend not changing or removing any exercise from your regular fitness schedule.
If you don't already have a weight lifting regimen here are a couple great exercises that can be done by either men or women to achieve the biceps of your dreams!
Cable Curl - if you have home fitness equipment or are a member of any gym/health club, then you'll probably find the cable machine. It is multi-purpose equipment. Using it, you can do multiple cable exercises. However, cable curl is one of the top exercises for your bicep muscle. In cable curl, you'll need to attach a straight bar to your cable station, and add the weight according to your fitness goals. Initially, you can start with 10- 15 sets according to your physique.
Barbell Curl - it's one of the oldest and most popular workouts for bicep muscles. Keep in mind that if you really want well-shaped biceps, then you must include it in your daily exercise routine. It is very simple to perform. To start the exercise, stand straight and grasp the barbell tightly with an underhand grip and start lifting.We recommend completing 10 - 12 reps. The barbell curl not only gives you excellent bicep shape, it also has great impact on your overall arm and shoulder. Always remember, if you're a starter, then we recommend getting help from other people, or just use a barbell holder/stand. This is called a "spotter", and is helpful for your safety at the end of your sets.
Dumbbell Curl - another great exercise that helps build bicep muscle. It is really similar to barbell curls. It is a continuous exercise. To start the exercise, grasp one dumbbell in each hand, stand straight and balance your body with another dumbbell. Then simply start curling. It is a simultaneous and alternative exercise. i.e. you won't curl both dumbbells at once, rather curl one dumbbell at a time. This exercise raises muscle tension, and as a result you'll get amazing biceps.
Concentration Curl - concentration curls are also known as dumbbell concentration curls. If you perform all above-mentioned exercises (i.e. Cable curls, barbell curls and dumbbell curls) but don't perform the concentration curl then you might not get the wanted results! Yes, it is true. Because the above three exercises aren't enough to work each part of your bicep muscle, incorporating concentration curls ensures the perfect shape of your biceps. To start the exercise, sit on a bench and hold the dumbbell tightly, place your elbow on your inner thigh for support and start curling the dumbbell. This exercise is also an alternative one. Complete the specific set on each arm and then immediately switch to the other arm.
Finally, always remember it doesn't matter whether you're a beginner or an seasoned bodybuilder, always perform under supervision of your instructor(s). Additionally, don't increase or decrease the set size and timing so much that your form deteriorates. Because your workout plan was carefully designed by professionals and they create it with your goals in mind. Because of this, we recommend not changing or removing any exercise from your regular fitness schedule.
About the Author:
Remember there are 3 other muscle groups in your arms that you must focus on as well! To discover more of the best exercises for flabby arms check out the blog FitnessHulk.com
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