Biceps Exercises

Are you looking for some effective biceps exercises? Well, you are on the right place as I will outline two biceps exercises that you can incorporate in your workout to help you maximize your results.
BICEPS EXERCISE 1: Standing Barbell Curls

• MAIN MUSCLE WORKED: Biceps
• EQUIPMENT: Barbell
• PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees.
  Hold barbell at arms length with palms facing forward away from body against the thighs.
  
• EXECUTION: Inhale to prepare for exercise and lift the barbell on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides.
  Lower barbell back to thighs on exhalation in a slow, controlled movement.
  
• POSTURAL CUES: Use both arms equally, taking care not to let the bar tip to one side.
  

BICEPS EXERCISE 2: Incline Dumbbell Inner Curls

• MAIN MUSCLE WORKED: Biceps
• EQUIPMENT: Dumbbells
• PREPARATION: Hold a dumbbell in each hand and lean back on an incline bench.
  Hold dumbbells at your sides with palms facing forward and push your spine into the bench.
  
• EXECUTION: Curl the weight outward and upwards to the shoulders.
  Continue the curl until the dumbbells are at shoulder height in the middle of your shoulder.
  Lower the weights back to starting position using the same path of resistance and continue for the required repetitions.
  
• POSTURAL CUES: Do not swing the weights and keep elbows tucked to torso.
  

Always perform your bicep workout once a week.
This can help you maximize your results and prevent overtraining.
Always perform the exercises, the proper way, and make sure to change your routine often (you can change your exercises choice, order, and rest intervals between sets etc).
Example of bicep workout:

• Standing Barbell Curls - 3 set of 6-12 reps
• Incline Dumbbell Inner Curls - 3 sets of 6-12 reps
• Dumbbell Hammer Curl - 3 sets of 6-12 reps