Biceps Workout
for Women
Curls for the Girls
If the only curls you're interested
in, ladies, are the ones in your hair, then perhaps
it's time to apply them to your workout regimen.
There are so many different methods in which to do the
basic biceps curl, whether its with barbells, dumbbells,
cables, a preacher bench, etc. Yet. the range of motion
with biceps curls primarily remains the same. Only slight
variations will differentiate the exercises.
If you have granite tri's and want to become equally
successful with your bi's, make sure your workout goes
both ways. Here are a few biceps exercises to both build
and shape your biceps.
Biceps Exercises
CONCENTRATION CURLS:
Sit on a bench, grasping a dumbbell with one arm. Straighten
your back while leaning slightly forward, as lock your
elbow into the inside of your thigh. With your free
hand, hold on to your knee to maintain balance. Then,
slowly curl the weight upward and in toward your chest.
Make sure you stabilize your body during this exercise
so that your upper arm is all that's moving.
Slightly twist thand holding the weight
while you squeeze the biceps during the contraction.
Hold this for a two-count before slowly bringing the
weight back toward the floor. Stop when your arm is
completely straight and then repeat the motion. After
10-12 reps, switch to the opposite hand and repeat the
exercise. Try three sets on each arm. For a killer burn,
do not take any rest period between arms.
ALTERNATE CABLE CURLS: Find a cable
machine with two parallel cables and connect D-handles
on the lower hookups. Standing with your back straight,
face away from the cable machine, perhaps a slight bend
in the knees. Take a D-handle in each hand and hold
them to your sides. Then, slowly lift the weight with
one arm, insuring that it remains perpendicular to the
floor. Your elbows should be flush against your sides.
Twist your arm inward during the range of motion, curling
the weight in toward your shoulder.
Squeeze at the point of contraction,
hold for a moment, and then slowly begin the negative.
As your hand performing the negative descends toward
the floor, simultaneously begin the curl with the opposite
arm, raising it toward your shoulder. Just as your arm
reaches the starting point on one side, the opposite
arm should be contracting at the top. Try 3 sets of
15 for a fantastic burn.
PREACHER DUMBBELL CURLS: Grabbing the
dumbbell with one hand, your underarm should fit snug
over the bench and your elbow should be locked near
the bottom of the pad. Your fist should be facing away
from you, with your thumb on top. Slowly begin curling
the weight toward your head, turning your fist inward
so that it's facing your head. Do not move your elbows
or your back.
Bring the weight to the point of contraction,
directly in front of your torso and you squeeze your
biceps. Then, slowly begin the negative portion of the
exercise, allowing the weight to drop. Your hand is
pulled back toward the floor to the extended-elbow position.
Repeat the motion for 12-15 reps at a light, manageable
weight. Try 3 sets of this exercise.
Always mintain tight, strict form through the biceps
curls. Thus, in order to achieve that rounded effects,
it is smart to train with light weights until you can
prefect your range of motion. Always visualize the biceps
tearing up with each repetition.
Generate optimum workouts to achieve
maximum results. Average increase in strength of 70.2%
in 30days. >>
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