4 Moves To Build and Tone Biceps.

Guidelines 

Train with moderate and heavy weight to get toned 

Women must aim for 8 -12 reps to shape their bodies


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. 

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.


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.


Standing cable curls
Preparation

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.