Bicep

What are some bicep exercises WITHOUT equipment?

Question by chris10000: What are some bicep exercises WITHOUT equipment?
Does anyone know any bicep exercises I can do without dumbells/wrights? I am on vacation at a relatives house and have no access to a gym/ workout equipment.

I can do crunches and leg lifts to work the core; pushups to work the chest and triceps; supermans to work the lower back;

Any help with biceps is appreciated!

Best answer:

Answer by ksneo627
If there’s a playground near by, you can do pull-ups there. As long as you can hang from something and pull yourself up, you’ll be good. Aside from that, just get creative and try to find things you can curl, whether it be luggage, detergent containers, 24 packs of soda, etc.

Know better? Leave your own answer in the comments!

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Q&A: What are some good bicep exercises that don’t require ANY equipment?

Question by Kian S: What are some good bicep exercises that don’t require ANY equipment?
I don’t have weights or nothing, and am looking for some bicep exercises that don’t require weights, equipment, nothing. Thanks.

Best answer:

Answer by ChiChi
Chinups. Find a tree branch or a lamp post where you can do some.

Know better? Leave your own answer in the comments!

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Best Bicep Exercises – Big Bicep Workouts – How to Build Muscle and Strength

Complete Muscle Building System www.acceleratedmusculardevelopment.com Original Post www.dieselcrew.com If youve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs. It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power. If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger. Most lifters / athletes forgot about this important fact. They do train their arms, but with conventional exercises. You dont want to spend endless hours in the gym hitting tons of volume. You want to optimize your time in the gym and do the most effective exercises while youre there. This is called training economy. Increase the intensity and you can decrease the time of your workout. Original Post: www.dieselcrew.com Complete Muscle Building System www.acceleratedmusculardevelopment.com Innovative Strength Training http Keywords: grip strength big bicep training big arm training best bicep exercises bicep workouts arm workouts
Video Rating: 4 / 5

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Bicep curls biceps exercises

Biceps Sample Workout www.vicsnatural.com From Vic’s Natural DVD Workout. www.vicsnatural.com VICTOR COSTA IS CONSIDERED BY MANY TO BE ONE OF THE BEST PERSONAL TRAINERS IN THE WORLD. HIS MIND BLOWING TECHNIQUES ARE DEISGNED TO HELP CLIENTS GET IN THE BEST SHAPE OF THEIR LIVES- FAST- VERY FAST. HIS TECHNIQUES AND DEMOS CAN BE SEEN AT WWW.VICSNATURAL.COM COME JOIN HIM AT HIS SITE.

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What are some good bicep exercises for women?

Question by Whitter: What are some good bicep exercises for women?
I work out very regularly, but I can’t seem to get my build my biceps. Does anyone have any good exercises to help build your bicep mucsle? I’ve tried bicep 21′s and various other exercises.

Best answer:

Answer by Lauren M
The same biceps exercises that men do! Bicep curls, chin-ups, lateral pull-downs. We don’t need special women’s exercises icon biggrin What are some good bicep exercises for women?

What do you think? Answer below!

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Bicep Workouts – Arm Training For Bigger Biceps

This video is from ShapeFit.com’s weight training workouts video series. The video provides different exercises to target specific muscle groups so you can gain lean muscle mass and increase strength levels.
Video Rating: 4 / 5

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bicep exercises?

Question by popsgw21: bicep exercises?
what are some good bicep exercises that i can add to my routine. i already do bicep curl

Best answer:

Answer by PB_GenX
Here you go…

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps

Good luck!

Know better? Leave your own answer in the comments!

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Bicep exercises?

Question by larocquetyler: Bicep exercises?
So, I have been weightlifting for about a year now for 3 days a week every week. I had a weightlifting class this year at my school. But I want to know some bicep exercises that I don’t already know: curls, etc. that I can do at home. I have my own weight bench and everything.

I also want to know if there are certain workout enhancers that are suitable for 15 year olds? I heard about them from someone and want to know more about them.

Thanks and any help is appreciated =)

Best answer:

Answer by Health Fanatic
There is a database of exercises with instructions and video clips at the link below. There are a variety of biceps exercises included in the database.

Add your own answer in the comments!

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Bicep Workout – “The Peak Seeker”

www.permanentmuscle.com Here we have my favourite bicep workout, performed correctly, it is very challenging, fast and also highly effective. Whenever anybody is asked to ‘flex’ the immediate reaction is to expose that tennis ball you have hiding under your sleeve, it’s the most popular individual muscle to train on the body and also the least understood. When educating my clients about this muscle I will always put it into perspective. Believe it or not the bicep is actually made up of two heads, hence the “bi”, one being the biceps brachii inner head and biceps brachii outer head. It is also adjoined with the triceps, which are actually over double its size! The biceps are a pleasure to train, and when trained correctly will respond with eye catching results within a very short amount of time. Number one rule when training this muscle group is “isolation”. Far too often you will see people attempting to train their “guns” without actually realising they are recruiting many other surrounding muscles like the forearms, triceps, deltoids and even their lats! This workout is broken down into 3 exercises, performed immediately after each other for 3-6 sets in total. The three exercises include 1. Standing (pre-exhaustion) dumbbell curls THEN 2. Incline (isolation) dumbbell preachers THEN 3. Seated (contraction) barbell curls 2 MINUTES REST THEN REPEAT ABOVE FOR 3-6 SETS Anybody can experience the benefits of gaining muscle, and it doesn’t take 2-3 hours in a gym every day …

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The 3 Bicep Exercises You Need For Big Arms

3159198202 3f52aff5d0 m The 3 Bicep Exercises You Need For Big Arms
by marj k

The 3 Bicep Exercises You Need For Big Arms

So you want big biceps and you are wondering “what bicep exercises

Should I do?”

Yes you have tried all the bicep exercise like standing bicep curl but you are not seeing the gains you want

Another good bicep exercise you have used is the preacher curl but again no gains to speak off

When it comes to the best bicep exercises there are no set good ones, they all work but the magic happens when you do them the right away , in the right bicep workouts and in the right timing and in this article I will share a few bicep growing tips with you

The second exercise is one arm preacher curls with good form.

The third exercise is concentration curls.

To build big bicep select on of the most forgotten bicep exercises which is the hammer curl

The hammer curl is crucial for big arms because it makes you arms wide

So start your bicep workout with standing barbell curls with a cambered bar or an Olympic bar. This bicep exercise has been known to work the full biceps and to add muscle size.

Next perform the preacher curl and use a two handed grip and when you perform this correctly you will develop a nice biceps peak.

And the next exercise is the dumbbell curls, the best way to do this bicep exercise is to do them alternating, do one rep with one arm and then do another rep with the other arm

It is one of the best bicep exercises for building depth and thickness to your biceps

A little more on the best bicep exercise –namely the hammer curl, remember that with the hammer curls, you are primarily working the forearm muscles and the outside part of biceps. Do this bicep exercise correctly and you will add some size to the arm, but you should not focus just on this part as you would be limiting your arm growth.

Ignore one of the most known bicep exercises namely the bicep concentration curls. Doing preacher curls and pausing at the top will give you the same results as you can lift bigger weights

A good bicep workout with the right bicep exercises would look like this

barbell curls- 5 sets; 10-12 reps

preacher curls- 3sets; 10-12 reps
alternating dumbbell curls- 3 sets; 10-12 reps

This bicep workout is great for any beginner and it should makes your arms noticeably bigger in a few short weeks

Do this just twice a week and you will grow. This is a good selection of bicep exercises but if you want to know little known secrets that will get your biceps growing like weeds then look at this site below by clicking the link in the authors box below

If you would like to discover how to get big massive arms and get your
entire body to grow and grow at an alarming rate please take a look at my The 3 Bicep Exercises You Need For Big Arms

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How You Can Build Bulging Biceps With The Best Bicep Exercises

3159198202 3f52aff5d0 m How You Can Build Bulging Biceps With The Best Bicep Exercises
by marj k

How You Can Build Bulging Biceps With The Best Bicep Exercises

During the spring and summer seasons you will definetly see alot of people who couldn’t wait to show off their t-shirt muscles. The biceps are among the top of the list when it comes to getting exposure. That is why I have listed the best bicep exercises so you can get started building those big bulging biceps now!

For those of you who think you already have an idea of what the best bicep exercises are, you may be disappointed by what you will see on the upcoming list. You will not see concentration curls. You also will not see curls that have anything to do with cable machines. These are some of the truly hardcore exercises that are known to work and get results, period! So without further delay, lets get started.

The Best Bicep Exercises Are:

 

CLOSE GRIP CHIN UPS

This is the king of biceps exercises. I personally love this exercise because it allows you to move alot of weight and it also gives your lats (aka wings) a hell of a workout. This should be a staple in anyones workout.With this exercise there are also other muscles that come into play instead of just the bi’s and your lats. Those are called the stablization muscles and those are the ones that help you balance and stablize yourself as you ascend and descend
from the chin up bar.

BARBELL CURLS

As far as isolation movements go, this is the best one there is when it comes to building big biceps. But i see alot of people at the gym who needs to get their form corrected. The proper way to do barbell curls is to hold the barbell in front of you with a slight bend at your knees. Keep your elbows at your sides. Now without moving your elbows forward, curl the weight up as far as you can. If you do it correctly the bar should be somewhere in the middle of
your chest and not all the way up by your mouth. If its that high then you let your elbows swing too far out in front of you. when you lift the bar as high as you can, hold it and squeeze those biceps for one second. Lower the bar under control. Dont lower it down so far that your arms are totally straight. Bring the bar down and keep some tension on the bi’s by lowering it about 85% to 90% of the way down to keep a slight bend of the elbows.

DUMBELL CURLS

With these you can do alternate curls and work one arm at a time. You basically use the same form as the barbell curl. The added advantage here is that you can use a different grip. You can use a supinated grip which means that you start out with a neutral grip (palms facing your thighs) and then on the way up it allows you to twist it when you contract your bi’s at the top. That twist and contraction seems to help in bicep development.

INCLINE DUMBELL CURLS

This is a great exercise because it allows you to be a position to put a strech on your biceps. Sit in an adjustable bench an put it on an incline (not too steep LOL!). Let the dumbells hang at your sides. Bring them up one at a time or simultaneously. I think its harder when you lift them at the same time. Give it that slight twist and squeeze the bi’s at the top. Lower under control and repeat. Guaranteed you will feel this tomorrow!

PREACHER CURLS

Use a preacher curl bench and an EZ curl bar. Adjust the seat to the right height. The seat should not be so low that your shoulders come over the curling pad. It also should not be so high that you’re hunched over the pad. Grasp the bar using a shoulder width grip. Do not swing or rock for momentum to get the weight moving. Try to make the exercise work the biceps. Curl the bar towards your chin. On the downward phase, lower the bar under control and work the muscle on the way down as well. Can also be done one arm at a time.

HAMMER CURLS

These target the brachialis muscle. Its that muscle right at the bottom of the bi’s and at the beginning of the forearm. Its kinda where the biceps end and the forearms begin. When that muscle is developed it can add alot of muscularity to your arm and make your bi’s and forearms look bigger.

Hammer curls are just alternate dumbell curls except that your grip stays neutral (with your palms facing your thighs). You raise the dumbells and feel the contraction for a second then lower under control and repeat.

There they are everyone! The best bicep exercises that you can pick from to use in your routine. I personally like chins, inclines and hammers. I also change it up after about 4-6 weeks to keep the muscles guessing because muscles adapt quickly. In working out, change is good. It helps build muscle and keeps the workout fresh.

My name is George and i have 15 years of being involved in physical fitness under my belt. It is my pleasure to be able to give information freely to those of you who can use it. Please visit my web site and enjoy the rest of the great info and videos. I also HIGHLY recommend you check out BuildingMuscleMassFastSecrets.com for the best info on building muscle fast!

More Bicep Exercises Articles

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Fast workout for busy women : Fitness – bicep exercises for a sexy summer look

www.myosource.com Body Turbo is the Myosource Kinetic Bands upper body resistance product. Exercise your entire upper body with this very versatile product. We have over 100 exercise variations you can perform with this one product. Save time by not having to purchase several different resistance bands lengths and resistance level. Take this product with you anywhere and get a great workout in just a few minutes.
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Step-by-step instruction on how to properly perform alternating dumbbell curls.
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Best Bicep Exercises With Body Weight

Body weight training is a corner stone of Fitness Independence: Learn more about the greatest fitness lifestyle for real life at www.TheFitRebel.com
Video Rating: 5 / 5

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Bicep Exercises | Bicep Training

Bicep Exercises, Bicep Training with top personal trainer Scott White: www.personalpowertraining.net http www.workoutexercisevideos.com www.fitnessmodelbook.com http
Video Rating: 0 / 5

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Bicep and Tricep Exercises – Workout with tED

Do all 4 Workout with tED videos by clicking on the link here: www.youtube.com Biceps are probably one of the easiest muscles to develop if you are diligent! Triceps on the other hand are not! Here are a few exercises to work both using 5-10 lb dumbbells. 1 minute warm up with 9 minutes of Bicep and Tricep exercises.

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Bicep training tips

3159198202 3f52aff5d0 m Bicep training tips
by marj k

Bicep training tips

Biceps are one of the most popular body parts people want to build and grow. Biceps, along with chest are probably the most viewed part of the body and can have an impact on your confidence.

Building the biceps requires a strategic training regime to constantly build new muscle mass. Great exercises include curls, hammer curls and cable curls. The best way to keep your muscle growing is to use a different range of exercises using different equipment such as a barbell, dumbbells, cable machine and even kettle bells.

Your biceps are made up of different heads, for example your inner bicep head and the outer head. It is important to perform exercises that train both heads to get the best growth out of your arms.

Great exercises for building the inner part of your biceps are barbell curls and bicep curls with a pair of dumbbells. Performing a repetition range of roughly 10 –12 reps will be the best way to build muscle and strength. To build up the outer part of your bicep exercises like preacher curls and hammer curls will work great. Again a repetition range of around 10-12 is perfect for building muscle.

Putting this all together into a training regime is simple

3 sets of 12 repetitions barbell curls

3 sets of 10 repetitions hammer curls

3 sets of 12 repetitions preacher curls

After 8 weeks of this training regime your should change the exercises to keep your muscles guessing so you could change the hammer curls and preacher curls to dumbbell curls and cable curls.

Find more information on bicep training and muscle building supplements at these links: http://www.harfit.com and http://www.gaspariuk.com and http://www.creatine-supplements.com

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Bicep exercises for women : Fitness – resistance bands training

www.myosource.com TheMyosource Kinetic Bands Upper Body product offers over 70 different exercises variations for your arms shoulders chest biceps triceps wrist back abs obliques scapula forearms punching flexibility and endurance. adding the Lower body kinetic bands give you a full body workout .
Video Rating: 5 / 5

Learn how to do the Learn how to do the cable curl exercise properly. Technique and tips for this exercise can be found at: www.athleticmusclebuilding.com More exercises for building your bicep: www.athleticmusclebuilding.com
Video Rating: 5 / 5

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Bicep Exercises – Preacher Curls

Preacher curls are an effective bicep isolation exercise that can help create not only big, but also long bicep muscles. From a seated position, keep your arms on the padding and curl the weight up towards your shoulders. Bring the weight down slowly. Repeat.

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FEMALE BICEP SECRETS –HOW TO GET SEXY TONED ARMS

FEMALE BICEP SECRETS –HOW TO GET SEXY TONED ARMS

I am preparing for a wedding (mother of bride), and I need to BULD MY FEMALE BICEOPS AND THAT TONED ZEY LOOK WITH my arms and back

What can I do and what should I do?

Female biceps are usually a trouble area for most women as they tend to be under developed are therefore saggy and flabby. You see most women tend to focus their attention on getting smaller hips, butt, abs and legs.  And they often forget the female bicep-over all a female needs to develop a symmetrical body which is on of the sexiest looks a female can strive for. Female bicep development is just one aspect of this symmetrical development

By symmetrical, I’m referring to an overall body fat reduction and a complete workout program that doesn’t neglect any muscle group including the female bicep area

fact is a well toned and well built women always gets attention and women who have  sleek and tight arms – female biceps that look fit with a bit of muscularity, and triceps that look tight and firm will always get attention as very few women have them

It tells onlooker how healthy and well disciplined a woman with toned female biceps is

A good female bicep workout will combine weight training with cardio

Here is the formula for sexy female biceps and an overall sexy body

Train your female biceps antagonistically.  Antagonist training refers to working opposing muscle groups in the same workout.  For instance you may workout the biceps with a bicep exercise immediately followed by a triceps exercise. For example, if you’re performing three sets of standing bicep curl with three sets of triceps press downs

Rest a minute and repeat 3 times, this is a good female bicep and trice workout this is a good way to get toned sexy female arms

To get sexy female biceps keep rest between sets to a minimum –a simple a 45-to 60-second rest between sets is all you need. In the example we gave above, we would complete one set of biceps and one set of triceps (within no rest between the two) and then rest 45 seconds and repeat the process

This is enough time for recovery but enough to keep intensity high for building sexy female biceps

to get the most out of your female bicep workout use the tweak, for example when lifting a dumbbell in a dumbbell curl, most people would lift it up and down,  you can get more out of your biceps by tweaking it at the top, you tweak your female biceps by

Turning the ‘pinky’ finger and wrist in the direction outside of the shoulder area as you approach the top part of the movement. This slight tweak of a movement will provide an excellent bicep contraction that will ensure you get more out of your bicep workout. The tweak offers the perfect biceps contraction and you’ll definitely feel and see results in your female biceps

To get well toned female biceps, be sure to specialize, set a good portion of a workout for them, and use 2 -3 exercises with 2 sets each no more is needed. Working out on your female biceps once a week is plenty if you perform them correctly

To get well defined arms, you need to watch your diet and lower body fat level

There is no such thing as spot reduction, so if you have flab on the back of your arms you will have to reduce overall body fat level

As body fat drops the fat on the female bicep will also drop

So you need the right bicep workouts combined with a low calorie and low fat diet to get perfect female biceps

finally you will need at least 45 minutes of cardio 4 times a week to help you reduce overall fat level and allow your female bicep muscles to look great\

Cardio or aerobics will help to accelerate the fat- burning process and weight training will stimulate and develop well toned female bicep muscles

If you would like to discover a sure way to get sexy toned female biceps click the link in the author’s box and get a free report that shows you how to get well toned biceps

If you would like to discover how to get big massive arms and get your
entire body to grow and grow at an alarming rate please take a look at my FEMALE BICEP SECRETS –HOW TO GET SEXY TONED ARMS

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free weight bicep exercises for home workouts.

bi
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