Bicep exercises

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The bicep is technically a double bundle muscle called the biceps brachii, which is located at the front side of the upper arm.  Because the bicep is, perhaps, the best known muscle due to its location and relative definition, even in non-athletes, there are likely as many or more bicep exercises than for any other muscle in the body.  Knowing which bicep exercises are effective and safe uses of your time is an important key to getting the best workout.

Below is a list of three of the most proven bicep exercises, along with a description of the exercise and any equipment needed.

Standing EZ-bar curl: The curl is the most basic of all bicep exercises.  This variety uses a specific type of the barbell, the EZ-curl bar, which has special contours to allow different handgrips in order to focus on different parts of the muscle.  To perform the exercise, hold the bar with hands shoulder width apart and palms up.  Start with the bar at hip level and slowly raise it to neck level, keeping the elbows in.  Lower the bar to its original position then repeat the motion until fatigued.  This exercise requires an EZ-curl bar, sufficient weight, and a weight rack to keep things organized.

Seated Incline Hammer Curl: This variety of the curl is performed with dumbbells.  To begin, sit on an incline bench set at precisely 60-degrees.  Hold the dumbbells with palms facing the body and, in one smooth movement, curl the dumbbells up to shoulder level.  Lower the weight slowly, keeping the weight under control during the entire lift.  No additional equipment is needed other than the incline weight bench and dumbbells of a desired weight.

Cable Curl with Rope Handle: This is a machine facilitated lift that combines some of the best attributes of barbell and dumbbell curls.  Its unique attraction is that it allows you to keep muscle tension through every part of the exercise.  To begin, attach a rope handle to a low cable pulley on a pulley weight machine.  Start with the hands at thigh level and palms facing in.  Be sure to stand far enough from the pulley that the weight is slightly above the stack even when the arms are fully extended.  As you raise the weight, keeping the elbows tight to the body the entire time, slowly rotate the wrists so that they face your body.  Finish by slowly lowering the weight, rotating your wrists back to the original position.  Remember, keeping a straight back and motionless will focus all the work through he biceps.

Incline Bench
An incline bench provides you with the option to raise the back support so that your upper body whether it be chest or shoulders get more emphasis throughout your exercises. Why not add in a few incline bench exercises into your exercise routine and achieve the body you have always wanted?

Pullup Bars
Pullups are a great way to develop your upper body. In fact it is arguably the most effective exercise for developing your back, shoulders and arms. If you have a pullup bar in your home or office, you can exercise these powerful muscle groups at anytime.

Medicine balls
Remember using medicine balls during your old gym classes? Well, medicine balls are still around today, and as popular as ever. Why? Because using medicine balls is still one of the best ways to strengthen and tone your muscles.