Top 10 Biceps Exercises

Hi friends, well this article is exclusively for those men and may be, who knows even some girls who want to shape up their biceps by simple exercises. Hereby i give you all a complete information in sweet and short format. I will not be going into the details of the anatomy of muscles as it will be a totally different article. Hope this helps you all. I will be giving you a total of 10 bicep exercises in a group of two articles. For now i will be dealing with first 5 best bicep exercises.

Biceps make up about only 1/3rd of the total arm, while 2/3rd of the arm is made of triceps, so dont forget to do tricep exercises too along with these. No doubt biceps are the first attractive feature of the arm while appearing some stranger, so get ready to deserve that "WOW" from your surroundings..............

1. Hammer curl - Well well, yes the easiest and most effective bicep exercise according to majority of trainers around the world. Take dumb bell in each of your hand standing with hands hanging on the sides with palms facing each other. Elbows must be touching your trunk or if possible keep them in locked position. Do not move your upper body and elbows while lifting up the weights. Now curl the weights up in semi circular fashion and reach upto the shoulders. Now try to sqeeze the biceps as much as possible, pause and then disengage and reach the starting position.

2. Barbell curl - This also an excellent exercise for working out the outer biceps. You need to hold the barbell with both hands and palms facing up. Keep them 12 inches apart. While curling keep body straight and legs shoulder width apart. Curl barbell up and squeeze your biceps same as that in hammer curl. Similarly do not sway and move your elbows or upper body. It is easy to cheat over this one. Pause after the sqeeze and return to normal position. Dont swing your arms during second repetition. Surely you can vary the grip width as per your wish. This guys surely swaying a bit, hope you dont do that.

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