Best exercises for stronger biceps

The biceps (biceps brachii muscle) are involved in so many of our day-to-day movements, from pulling opening doors to carrying bags to sipping our latte, which is why it’s so important to exercises our biceps. As we age, strength training is very important for maintaining  overall muscle and bone mass to avoid injuries and joint pain, particularly in the biceps and upper body.

Here are four exercises that will help tone strengthen and tone your biceps. Include these in your next weights workout program and perform for 3 rounds. Don’t forget to execute with proper posture and in the Fernwood club.

Bicep curls

  1. Sit or stand, hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up.
  2. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders.
  3. Slowly lower the weights back to the starting position, straightening your arms completely.

Hammer curls

  1. Sit or stand, holding a dumbbell in each hand, palms facing in, and keep your back straight and chest up.
  2. Bend the elbow and curl the dumbbell up until your forearm is horizontal, keeping the palm of the hand facing towards your chest as you curl. Hold for a moment before slowly returning the dumbbell to its initial position.

Lunges with bicep curls

  1. While holding a dumbbell in each hand at your sides, stand with your feet hip distance apart and place your right foot at a stride’s distance in front of you.
  2. Inhale as you bend the opposite knee until your thigh is horizontal, bringing your back knee almost to the ground. Once at the bottom of the movement perform a bicep curl. Exhale as you squeeze your butt and shift you weight forward into the starting position
  3. Repeat the movement alternating between legs.

Swiss ball wall squat with bicep curls

  1. Firstly, place the Swiss ball behind your back up against a wall. Make sure the ball is positioned in the small of your lower back.
  2. Your feet are shoulder width apart, flat on the ground and slightly out in front of you. Your hands are holding dumbbells at your side and you have your elbows close.
  3. While maintaining pressure on the ball and putting your weight through your heels, sit down to perform a squat until your thighs are parallel to the floor. As you perform the squat movement, lift dumbbells to complete a bicep curl.
  4. Then return to the starting position.

Note: Do not squat below 90 degree and make sure you choose a safe weight. If you need guidance on performing these exercises, approach any of our lovely staff so they can assist. You can also check out our library of workout videos in Fernwood Pulse.

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