Guidelines
Train with moderate and heavy weight to get toned
Women must aim for 8 -12 reps to shape their bodies
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| Barbell Curls |
Preparation
Grasp barbell with shoulder width underhand grip
Movement
With elbows to side, raise barbell forearm are vertical.
With elbows to side, raise barbell until forearms are vertical.
Lower until arms are fully extended. Repeat.
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| Incline Dumbell Curls (3 sets 8 - 12 reps) |
Preparation
Sit back on an incline bench with a dumbbell in each hand held at arms length.
Movement
While holding the upper arm stationary, curl the weights forward while contracting the biceps
Slowly bring the dumbbells back to starting position.
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| Concentration Curls |
Preparation
Sit on bench. grab dumbbell and place between feet.
Place back of upper arm on inner thigh.
Lean into leg to raise elbow slightly.
Movement
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. repeat
Continue with opposite arm.
Repeat for recommended amount of repetitions.
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| Standing cable curls |
Preparation
Grasp low pulley cable bar with shoulder width underhand grip. Stand close to pulley.
Grasp low pulley cable bar with shoulder width underhand grip. Stand close to pulley.
Movement
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
More bicep workouts http://7minutefitnessworkout.blogspot.co.uk/2015/09/build-strong-toned-arms.html