Work on your biceps of 6 different ways

How do you do?
Grab a pair of dumbbells and stand in the position of doing push-ups with your palms facing. With the elbow pointing to the ground at all times, lift the dumbbell in your right hand toward the right shoulder. Put it down and repeat with your left arm.

Continue alternating curls with both arms for 30-60 seconds. Go successive increase in weight training but do not try to accelerate the movement.


How it works
If you ever do rowing from position push-ups, this exercise will not seem so strange. But to make a curl instead of paddling, the charge further move away from your center of gravity and the basis on which you rely. The muscles of the core, in turn, have to work harder to stabilize the spine, thus it becomes the best abdominal exercise you’ve probably ever done.

CURL ONE ARM TO KNEEL

How do you do?
Choose a dumbbell that you cannot lift more than 5 times or more than 15 seconds. Hold it with the non-dominant hand, with the palm facing the body, and get on your knees. Without separating the elbow from the ribs, the weight lifted while touring wrist so that the palm is facing shoulder at the highest point of travel.

Do 3 repetitions per side as often as possible in five minutes. When you can do 30 total reps per side at that time, the load increases.

How does it work?
The biceps have two functions: supinate bend your elbows and forearms. To do both with a high load and low repetitions, you get results quickly. As you exercise knees with the weight on one side, the oblique must strive to keep straight butt, which work the core and biceps together.

CURL WITH SCISSORS IN FRONT

How do you do?
Hold a pair of dumbbells by your sides, palms and feet apart within the width of the hips. Scissor leaps forward left leg forward while you lift weights in a curl to shoulder height.

Return to starting position and repeat, this time the right leg forward. Continue for 20 seconds or 10 reps. to increase difficulty, do a split squat around footrest.

If you want an intense cardio routine 4 minutes make 8 sets with 10 seconds rest after each set.

How does it work?
With low weight, is a good cardiovascular exercise that also works the biceps? With heavier dumbbells, an exercise of power is exhausting. The more you go down to do the squat and upload faster to change, the more work the fast twitch muscle fibers the bigger and stronger, and those with the highest growth potential.

HAMMER CURL SCISSOR JUMP WITH ELASTIC

How do you do?
Pisa loops a rubber band with both feet together and takes it by with your palms facing up. Use the rubber to make a curl with both arms while scissor jumps spreading her legs. Reverses the motion to return to the initial position.

Repeat for 20 seconds or until a total of 10 repetitions. Do 8 sets with 10 seconds rest between sets. To introduce more variety, you can alternate sets of curls and shoulder presses (4 sets of each).

How does it work?
When you jump and open your legs, working the muscles of the hips that give you stability during the stride and squats but rarely work directly. Strengthening these muscles improves the appearance of the lower body while protecting the knees. And working the biceps, right.

CONCENTRATION CURL IN SQUAT POSITION

How do you do?
Grab a pair of light dumbbells (5 to 8 kilos) and separates the feet about shoulder-width apart, with toes slightly outward looking. Bring your hips back and do a squat until your thighs are parallel to the ground.

With the weight on your heels, elbows resting against the inside of the thighs, palms facing up and down the weights for 30-60 seconds. Make curls alternatively to add an element of instability and thus to involve more core.

How does it work?
If you spend all day sitting in the office, the hips are closed, which affects the muscles of the thighs and lower back. This exercise forces you to separate the thighs and hips open. By keeping the arms leaning against the thighs, the movement is limited to the elbow joint. In this way you cannot help with other muscles.

CURL ECCENTRIC

How do you do?
Grab a pair of dumbbells weighing between 2 and 5 kilos more than they normally would choose to make a series of 5 repetitions. Hold by side with arms outstretched and feet spaced slightly less than shoulder width. The ankles, knees and hips should be slightly bent.

Raise the dumbbells doing some traps merge explosively while flex elbows to bring the dumbbells up to shoulder height. Then lower the weights in 5 seconds. Do 3 sets of 5 reps with 90 seconds rest between sets.

How does it work?
In the negative phase can always move outweigh the positive. So eccentric repetitions, which elongate the muscles, can stimulate growth. Moreover, the movement of power increases torn. Of all the exercises in this article, this is perhaps the most generally developed biceps.

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