Bicep Curls

Biceps are one of the primary muscles that you focus on while exercising. Each individual who takes efforts for having a strong and shaped body definitely considers the bicep muscles. Though biceps are a small muscle group they are quite prominent and hence building them is a priority of many. Every exercise performed for building your biceps consists of curls. Performing bicep curls is not at all difficult and hence, can easily be a part of your daily exercise program. All you need to do is understand the right technique. There are many variations in this exercise which you can perform and have those perfectly toned biceps. Remember that following the right movements and pattern is essential to achieve the best results.

Dumbbell Curls

To start this exercise, stand upright and hold a dumbbell in each hand, palms facing upwards. Keep your legs hip width apart and slightly bent. Hands placed at sides, elbows slightly bent. Slowly lift together both your forearms, upright to your shoulders, exhale as you perform this movement. Now, slowly lower your arms to come back to the starting position and inhale as you perform this motion. Your bicep muscles must be squeezed as you lower your hands. Perform eight repetitions of this exercise.

Barbell Curls

Stand upright and hold the barbell in your hands, place hands shoulder width apart with palms facing upwards. Hold the barbell at your thighs. Exhale as you start curling it up so as to form a wide arc from your thighs up to the top of your chest, be slow. At this position, your forearms will be almost 90 degrees to the floor. Hold for 3-4 seconds and inhale as you lower the barbell back to your thighs, i.e. the starting position.

Hammer Curls

Hold a dumbbell in each hand and stand upright. Hands at your sides and palms facing towards the outer side of your legs. Start the exercise by raising your arms until your forearms are perpendicular to the floor. Make sure palms are in same direction. Pause for about 3-4 seconds and squeeze your bicep muscles, slowly get back to the starting position. Remember to exhale while you lift up the weight and inhale while you put it down.

Concentration Curls

Sit on a bench, holding dumbbell in one arm. Now lean slightly forward, keeping your back straight, so as to lock your elbow inside of your thigh. Place your free hand on your knee to stabilize your body. Slowly curl your forearm to bring the weight upward, towards your chest. Hold the position for 3-4 seconds, then squeeze the biceps and slowly lower the weight and to the starting position.

While performing bicep curls, make sure you do not move your wrists while you have lifted them at topmost position, as doing this will make the workout ineffective. Also, do not use too heavy weights, instead concentrate on your workout. The weights can be increased gradually, starting from weights that you can comfortably workout with. Keep your back straight and shoulders in same position, do not shrug them throughout the exercise. Bicep curls will definitely help you have those rightly toned and firm biceps.