Three Great Lifts for Biceps

Three Great Lifts for Biceps

A well-rounded physique should be the goal of any fitness routine. However, everyone likes to have their beach muscles for the summer. Here are three great lifts for biceps:

Concentration Curls

Concentration curls are a great, drawn-out exercise that gets a great burn in the bicep. Correct form on a concentration curl isolates the bicep and creates a difficult curl from a seated position. Concentration curls can be done at normal speed, or slow speed to provide variety. This video by Scott Herman showcases the proper form for a concentration curl.

Curls w/ Static Hold

Another crucial bicep curl is the standard alternating curls, but with a static hold on the completion of the curls on one arm. This means that after you do a set amount of curls on one arm, you freeze that arm at the top of the curl. You then do that set amount on the unfrozen arm, and then switch back. You continue this alternation until the end of the set. David De Leo's video on static hold alternating curls is a great example of how to perform this exercise.

Hammer Curls

Hammer Curls are a fantastic way to work the biceps. A hammer curl is done by gripping the dumbbells as though you were holding a hammer around the handle. You then do the curl as normal. This curl works not only the biceps but also the stabilizer muscles in your arm. Scott Herman once again demonstrates the correct way to do a hammer curl.Performing these bicep exercises will help get your arms ready for the rest of the summer, and show off your physique at the beaches. Remember to focus on a balanced strength training plan, and use these exercises to get the most out of your routines.Interested in more exercises for your routine? Check out this article for three important back exercises. 

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