For anyone who works out regularly (or is looking to start a regular workout routine), chances are that they would like to focus on working out their biceps. After all, who doesn’t want nice, toned arms? There are many different types of biceps exercises that one can do in order to achieve the desired results; this blog post will explore some of the different types of bicep exercises, as well as their importance.
The first type of exercise that we’ll talk about is the standard bicep curl. This is probably the most well-known type of bicep exercise, and for good reason – it’s simple, effective, and can be done just about anywhere. To do a standard bicep curl, all you need is a reasonable amount of weight (dumbbells, barbells, or even resistance bands) and a few minutes to spare. Start by standing with your feet shoulder-width apart and your weights at your sides, then slowly lift the weights up to your shoulders before lowering them back down to your sides. Repeat this motion for 10-12 repetitions per set.
Another popular type of bicep exercise is the hammer curl. The motion for this exercise is very similar to the standard bicep curl; however, instead of having your palms facing up when you lift the weights up to your shoulders, you will keep them facing each other (hence the name “hammer curl”). This slight change in positioning puts more emphasis on your brachioradialis – the muscle that runs from your elbow to your wrist – which results in more defined arms overall. As with the standard bicep curl, aim for 10-12 repetitions per set.
The last type of bicep exercise that we’ll discuss is the supinated dumbbell row. This exercise targets not only your biceps but also your lats (the muscles in your back), which makes it a great compound movement for anyone looking to get bigger arms. To do this exercise correctly, start by holding a dumbbell in each hand and placing your feet shoulder-width apart; then bend forward at the hips until your torso is at about a 45-degree angle from the ground. From there, row the weights up to your chest while keeping your elbows close to your body before lowering them back down to the starting position. Again, aim for 10-12 repetitions per set.
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As you can see, there are many different types of bicep exercises that you can incorporate into your workout routine to achieve desired results. While the standard bicep curl is a great exercise that everyone should be doing, don’t forget about hammer curls and supinated dumbbell rows – they’re great exercises for adding definition to your arms!