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Bicep Exercises Sculpt Well-Defined,
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Thanks to a toning routine that focuses on bicep exercises, you and I sure gonna look gorgeous in sexy slim-cut sleeveless dresses!
Besides, bicep muscles are involved in many of your daily upper body activities such as carrying things, picking things up and bending your arms.
So strong bicep muscles (a result from bicep workout) enable you to carry out these activities easier.
Many of us ladies may cringe at the thought of training our biceps since there's the myth that says that it'll give us big, bulging arm muscles.
That's not true - as I've gotten the fact straighten out by my trainer and you'll see for yourself when you do the exercises - they don't bulk your arms up; they toned, shaped and strengthened your upper arms!
Knowing them will help you picture better where they're and what they do, so when you exercise and tone them, you know exactly what'll happen to them.
Your bicep muscles are smaller than your triceps muscles. They're made up of a long head and a short head, covering the front part of your upper arm and both are worked on during bicep exercises.
The bicep muscles are responsible for elbow flexion, forearm supination (turning your arm in and out) and are also involved in shoulder flexion to some extent.
Talking about your biceps will inevitably bring in your tricpes as well - you need to work out both these muscles to balance them.
If one is weaker than the other, you'll encounter elbow injuries.
Now show time for your bicep muscles!
You'll see a routine of bicep exercises at work to tone and sculpt your arms.
The bicep workout I featured here generally involves curling your hand towards your shoulders as in bicep curls.
All the workouts featured here need dumbbells to provide resistance while exercising.
As a general rule of thumb, you should start off using no dumbbells. Then add 2, 3 and 5 pound dumbbells when you're ready for more challenging workout.
Your bicep muscles are fairly small, so don't use too heavy weight when exercising them.
1: Bicep Curl Using Dumbbell
This is one bicep exercise where one bicep gets to rest while you work on the other one. It strengthens and shapes your bicep muscles as well as works hard on flexor muscles of your forearm
Getting Into Position
Stand with feet shoulder-width apart, roll back your shoulders and unlock your joints.
Hold a dumbbell in each of your hand, palms facing your body.
Then relax shoulders, unlock knees, tighten abs and keep wrists neutral.
The Exercise
Turn your wrist so that your palm faces outward. Bend elbow, then slowly raise the dumbbell up to shoulder height.
Zero-in to tighten your bicep muscles as you raise the dumbbell while keeping elbow at your side.
Don't rock your body or arch your back.
Do 12 repetitions. Then do the other arm.
2: Concentration Curl
This bicep exercise isolates the bicep muscles plus giving shape and definition to your arm
Getting Into Position
Sit on a bench with a wide stance, your feet flat on the floor.
Hold a dumbbell in one hand, lean forward, stabilise upper arm against your inner thigh.
Your palm faces your other leg and your abs are tucked in.
The Exercise
Bend your elbow, lift the dumbbell toward your shoulder, as high as you feel comfortable.
Concentrate on tigthening your bicep muscles as you raise the dumbbell. Hold for a while at the top of the movement, then squeeze your biceps.
Slowly lower down the dumbbell.
Do 12 repetitions. Then do the other arm.
3: Hammer Curl
This bicep exercise works powerfully to shape your biceps
Getting Into Position
Stand with feet shoulder width-apart, hold the dumbbells down by your sides.
The Exercise
With palms facing in toward your body, slowly curl your hands up to your shoulders.
Concentrate on squeezing your biceps at top of the movement, then release your arms to their original position.
Do 12 repetitions.
Continue on consistently 3 times a week and you'll be proud to show off your well-sculpted, toned arms in sexy, sleeveless tops!
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