Bicep Curls - They Don't Go Out Of Fashion

Bicep curls is an exercise that will never die. It's great, it's simple and all you need is a weight. You can turn anything into a weight - your phone book, a water bottle that's filled, a shopping bag. The possibilities are endless.

This is yet another example of how easy it is to exercise! So don't listen to people who tell you that you need to work out like a lab rat just to see results. A decent half an hour per day is good enough to reduce the risk of heart disease.

Exercise is child's play. Period.

3, 2, 1, Bicep Curls!

bicep curls starting position

  • Stand tall (I choose to sit though), shoulder width apart and grasp your weight in one hand.

bicep curls end position

  • Slowly curl your arm, until the end position.

Please say you agree with me - this workout is easy. Too easy.

  • Repeat this entire process 8 times. Then change and do it for your other arm.

More Advanced Bicep Curls

advanced bicep curls

  • Stand tall, shoulder width apart and grasp your weight, as usual.

  • Slowly curl your arm, but only until your arm makes a 90 degree angle. Pictures 1 to 2.

  • Repeat this process 8 times.

  • Now that your arm is at a 90 degree angle, curl your arm from this position till the end position. Pictures 2 to 3.

This means that your arm stays at the 90 degree position till the end position.

  • Repeat this another 8 times.

  • Now, complete another 8 normal bicep curls like I've discussed above. Picture 1 to 3.

Repeat the entire process for your other arm.

Things To Be Alert For

what not to do during bicep curls

  • Do not arch your back.

Sometimes, you might be arching your back because the weight is too heavy, or you might be running out of steam. Remember, 4 quality repetitions is better than 8 poor ones.

Therefore, if you cannot continue, just stop and repeat for your other arm. It is okay! :D

  • Be reasonable with the amount of weights you use.

Whether you use proper weights or homemade ones, be reasonable. Do not use heavy weights when you are just starting out. You do not want to get injured.

Itching To Make This Workout Tougher?

  • Use heavier weights.

Listen to your body. If you believe that your strength has improved, by all means, try heavier ones. But if you are not, it is not wrong to continue using lighter ones until you become stronger.

  • Increase the number of repetitions.

This obviously will demand more energy for you. But remind yourself, that quality is more important than quantity. If you want to push yourself, make sure each repetition is good.

Final Words From Azri

The second type of exercise shown above was something I chanced in a fitness book sometime back. I didn't really think it made a difference but boy, was I wrong. The advanced version targets three specific points of the bicep muscle, so that it gets an all-rounded workout.

This exercise will never go out of fashion... Or out of the fitness industry. It is an effective way of training your biceps.

So find some weights in your house and give it a go. I suggest you start with the advanced one (but lessen the number of repetitions). After all, most of us have probably got bored of the old-fashioned curls...


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