Bicep Exercises For Beginners

Biceps are involved in many activities which we do on a daily basis such as carrying and lifting things. Bicep muscles run inside the upper arm. Most bicep exercises involve curling of the hand towards the shoulder. Bicep exercises for the beginners are described below.
Standing barbell curl -- Stand straight with legs at shoulder width apart. Hold a barbell with palms facing out. Keep the bar at arms length in front. Now lift the bar to the shoulder and hold it for a couple of seconds before bringing it down slowly to the starting position. Repeat the exercise. Back is to be held straight throughout the exercise.
Seated dumbbell preacher curl -- This exercise is done in sitting position on a preacher bench. Hold the dumbbell in the right arm with palm upwards. Arm and the elbow are to be kept on the pad. They should be kept stationary in this position for the entire period. Slowly curl the dumbbell up toward the shoulder. When the forearm comes in contact with the bicep slowly get back to the starting position. Repeat this exercise. Then repeat it for the left hand too.
Dumbbell alternate curl -- This exercise is done in standing position. Hold dumbbells in both hands with palms facing in and stand straight. Curl the right dumbbell up twisting the wrist. Hold the dumbbell at shoulder level for a couple of seconds and slowly bring it back to staring position. Now do this for the left dumbbell.
It is necessary to remember that the back has to be kept straight in all the above exercises and the back should not experience the weight otherwise it may get hurt. Bicep training should be restricted to 3 times a week.

Pauline Go is an online leading expert in medical industry. She also offers top quality articles like :
Myths About Weight Training, Female And Sexy Biceps

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