The best bicep workouts help to increase muscle mass, build muscle strength, and improve muscle stability. Apart from making you stronger, bicep curls and toned arms simply make you look great. With summer around the corner, time is of the essence to work on sculpting those arms for all the strapless dresses and swimwear in your wardrobe!
1. Bicep Dumbbell Curls
This is the most common bicep workout using dumbbells, and it is what usually comes to mind when most people talk about simple bicep workouts. Simply put, if you want to add some mass to your arms, this is the right exercise for you. It is a very simple workout that can be performed by experts as well as beginners.
- Stand straight and keep your feet slightly apart.
- Hold a dumbbell in each hand while keeping your arms by your sides and your palms facing forward.
- Start by slowly lifting one arm. Keep your elbow in line with your side and bring the dumbbell up towards your shoulder.
- Squeeze your biceps slightly while bringing up the arm, and when you reach the top of the movement, squeeze your biceps as hard as you can.
- Gently bring your arm back to the original position and repeat this exercise using the other arm.
2. Alternating Hammer Curls
Hammer curls just like regular bicep curls, except that your palms are facing your sides instead of forward. Hammer curls work out the brachialis muscle, which serves to give shape and density to the bicep. All of this adds to its strength and look. Here’s how you do an alternating hammer curl:
- Stand straight with your feet slightly apart.
- Hold dumbbells in both hands while keeping your arms by your sides and palms facing inwards.
- At this point, your dumbbells should be pointed upwards.
- Keep your elbows in line with your chest and gently start lifting your arms one at a time.
- Bring the dumbbells up to your shoulders (keeping palms inwards) and then gently bring them back down to the original position.
- Repeat this exercise 10 times.
3. Push Ups
No equiptment necessary! And LOTS of variations depending on skill level to chose from!
- Pick a location, don’t be afraid to be creative!
- Try the tried and true technique with your legs straight out and arms shoulder-width apart, hands spread wide, back straight, go down and try to do 3 sets of 20 reps at least 3 times a week
- If you’re a newbie, there’s no shame in using your knees until you build up more tolerance
- If you are super advanced, try doing sit-up standing up against the wall, if you can do more than 5 that’s truly impressive!
The above simple bicep workouts are easy-to-do, but you must always be careful. Remember to use lightweight dumbbells, especially if you are a beginner. The point is to work the bicep muscles and build your way up from there.