Build Strength with Biceps Exercises

Biceps exercises develop strength in the muscle on the frontside of your upper arm: biceps brachii. This muscle is used when you flex your upper arm (move it forward) at the shoulder and when you flex your forearm (bend it) at the elbow. It is used for such common actions as lifting and pulling. It is important in movements you make every day.

There are many exercises for the biceps that one can do, but one of the best and also the most well-known is called Curls. To do this exercise, sit on the bench with the dumbbell in your right hand, and leaning forward, position your right elbow on your right knee. With your right arm fully extended, lift the dumbbell all the way up, keeping your elbow on your knee. Lower the weight to the starting position. This is one rep. When finished with the right arm, repeat the same number of reps with the left arm.

Keep These Things in Mind

Always breathe in as you raise your arm, and breathe out as your lower it. Employ smooth, even motions throughout the exercise. Lift and lower the weights slowly, in order to gain full benefit from both the contraction and relaxation of the muscle. Concentrate upon and try to feel the specific arm muscle doing the work as you lift and lower the dumbbell. Remember— anti aging that works requires you to work at anti aging.

Watch this video for further explanation and demonstration of Curls—


After completing the biceps exercises, move on to the arm exercises.