How To Build Up Your Biceps
| Health And Fitness : Exercise Guide One of the simplest ways to build up your biceps is by doing what are called dumpbell curls. Get yourself some weights, of between 3 - 15 lbs, depending on your age and experience. Stand straight, weights at your sides. Follow these steps: Starting with your left, turn your wrist so that your palm faces forward. Raise the weight by bending your elbow. Keep your back straight, and your elbow close to your side. Raise the weight until your knuckles are 3 inches away from your left shoulder. Hold this position for 1 to 2 seconds. Slowly lower the weight back to its original position and turn your palm inward. Repeat the exercise on the right side. Do eight to twelve repetitions for each arm.
More bodybuilding adviceYou can perform a similar exercise that will add extra bulk to your biceps. Turn your palms inward and repeat the same motions mentioned above. The resulting exercise is known as the "hammer curl."
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