How To Exercise Your Biceps Using Weights

Exercise 1: Bicep curl

Step 1: Start position

Begin by positioning yourself standing with your feet shoulder width apart. Bend your knees slightly, place your hands down the side of your thighs, holding the dumbbells, with your palms facing inwards to your thighs.

Step 2: Lowering and lifting

Bend your arms in front whilst twisting your hand position so that your palm is facing your bicep muscle. Raise your hands towards your shoulders.

Lower your hands back to the start position to complete one repetition.

It's important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle.

Step 3: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you lift your body back up to the start position, you need to breathe out through your mouth.

Step 4: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Exercise 2: Alternate seated curls

Step 1: Start position

Now sit on the bench which you should adjust to an incline of approximately 70 degrees. Put your feet flat on the floor, shoulder width apart. Hold the weights, with your palms facing inwards to the side of your body.

Step 2: Lowering and lifting

Bend your right arm in front whilst twisting your hand position so that your palm is facing your bicep muscle, then raise your hand towards your shoulder.

Lower your hand back to the start position and then repeat with the left arm to complete one repetition.

Remember not to fully extend or lock out your arms at the elbow joint.

Step 3: Breathing

As in the first exercise, whilst you lower your arms you need to breathe in through your nose.

And then when you lift your arms up, you need to breathe out through your mouth.

Step 4: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Exercise 3: Single concentration curl

Step 1: Start position

Put the bench back so that it is lying flat and sit with your legs shoulder width apart and your body leaning forward.

Hold a weight in your right hand, your palm facing away from yourself and place your elbow against the inside of the right knee.

Support your arm with your left hand.

Step 2: Lifting and lowering

Bend your right arm in front raising your hand towards your shoulders.

Lower your hand back to the start position. This is one complete repetition.

Step 3: Breathing

Breathe in through your nose, as you lower your arm.

And then when you lift your arm up, you need to breathe out through your mouth.

Step 4: Review

Once you are familiar with the movements perform 10 repetitions of this exercise on each arm.

Remember that doing this exercise everyday for a month can really help to shape and firm your arms.