This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don't have it, remember this the next time you are at the gym.
Sit on a preacher bench, with your upper arms resting on the pad, palms facing upwards. Have someone hand you a barbell. Lower the barbell until your arms are nearly straight ? you should be feeling a good stretch in your bicep now.
Make sure to move only your forearms. Using the the bicep, curl the barbell up to shoulder height. Slowly lower to beginning position then repeat.
Dumbbell Concentration Curls:
This can be tough for a beginner. It isolates the bicep giving you the maximum workout (and burn!). You will use a lighter weight for this because of the isolation, but you will get the same results. Sit on the end of the bench with legs spread. Reach down between your legs and pick up the barbell. Bracing your elbow on one knee, place the opposite hand on your leg for balance. Using your bicep only, and moving just your forearm, slowly curl the dumbbell to shoulder height. Keep it there for a moment, then slowly lower to starting position, then repeat. Do this for both arms, alternating left and right.
Well, I hope that these exercises have been helpful to all of my readers, novices and old pros alike who are interested in building better biceps (a good slogan for a gym, if you ask me). Until next time, I'll see you in the gym!
