Were you unable to wear sleeveless tops this summer due to flabby arms? Why not prepare for the next summer and get well toned arms? You should be able to reach your goal well before the onset of next summer with the exercises given below.
Biceps muscles are the muscles that enable flexibility in the forearm and elbow. These muscles are divided into two parts, namely the biceps brachii and brachialis. Brachii is the muscle of the upper arm. It is actually this muscle that is visible, when the arm is flexed, whereas brachialis is the muscle that enables elbow movement and is comparatively smaller to the brachii. To get well toned biceps, here are some best bicep exercises with weights.
Biceps exercises for men are higher in intensity as compared to those for women. Find below, some biceps workouts that can become a part of your daily routine.
This is one of the oldest exercise for arms, chest and shoulders. Women normally find it difficult to do standard push ups. There are modified versions of push ups, which they can try instead. They need to do a minimum of one set of 15 counts, for results to be seen. Let’s see how to do push ups.
In the first version of modified push ups, cross your legs and let your weight rest on the knees and hands. Now start doing the push ups with all your weight pushed on the arms and lower part of your torso, as you bend your elbows. Make sure that you are constantly looking in the front. At the same time, make sure that the pressure is not on your shoulders.
The second version of modified push ups, is to do the push ups against the wall. Stand at a distance of about 1 foot away from the wall and place your hands on the walls, at shoulder height. Lift yourself on the toes and now push your torso towards the wall. Bend your elbows as you do that.
This exercise is done with dumbbells. A small tip, ‘do the curls in a controlled motion’. Place your hands in such a way, that they are sticking to your body. Hold your dumbbells in your hands and without moving your hands, start folding your hands at the elbows and bring the dumbbells near your face. Slowly lower the dumbbell. Repeat this exercise 15 times.
Cable Biceps Curls
This biceps exercise with machines is similar to the regular biceps curls, but is more difficult to do due to the constant pressure on the muscles. A cable tries to pull down the weight constantly, and this has to be resisted by the arms. Like in the biceps curls, remember to keep your arms sticking to your body, to avoid any injury to your elbows and shoulders.
Side Dumbbell Biceps Curls
For this exercise you will require a stability ball as this is a stability ball exercise. Sit on the stability ball and hold the dumbbells in your hands, with arms hanging on the sides. Make sure your elbows are tucked into your waist. Now curl the dumbbells towards the shoulders on the sides. As you bring back your arms to the starting position, you notice that this biceps exercise targets a different angle of the biceps.
Grip Bench Press
You will need a medium size barbell for this exercise. On a flat bench, lie on your back. Now slowly start raising the barbell, so that your elbows are locked. While you return to the starting position, just before the barbell touches the chest, lift up the barbell again, with a bounce. The bounce ensures that your arm muscles are used instead of your chest muscles, which would have been the case if the barbell had to come all the way down.
You can do this exercise either standing up or while sitting on a stability ball. Hold dumbbells in both your hands and make sure that your palms are facing each other. Tuck your elbows in your waist. Now slowly curl the dumbbells and bring them to your shoulders. Return to the starting position and repeat this exercise for 15 counts.
If you are doing these exercises at home, you can make use of bottles filled with water as a substitute for dumbbells. Remember to increase the intensity of your biceps workout by either increasing the number of counts or by increasing the weights that you use. Happy biceps toning!