Exercises For Biceps - Barbell Curl

Exercise Data:

Type:  Strength
Main Muscle Worked:  Biceps
Other Muscles:  Forearms
Equipment:  Barbell
Mechanics Type:  Isolation
Level:  Beginner
Sport:  No
Force:  Pull
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Execution:

1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.

3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4. Slowly begin to bring the bar back to starting position as your breathe in.

5. Repeat for the recommended amount of repetitions.

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Biceps Exercises - Incline Dumbbell Curl Alternate

Exercise Data:
Type:  Strength
Main Muscle Worked:  Biceps
Other Muscles:  Forearms
Equipment:  Dumbbell
Mechanics Type:  Isolation
Level:  Beginner
Sport:  No
Force:  Pull
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Execution:

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.

2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

3. Slowly begin to bring the dumbbell back to starting position as your breathe in.

4. Repeat the movement with the left hand. This equals one repetition.

5. Continue alternating in this manner for the recommended amount of repetitions.

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Biceps Exercises - Alternate Hammer Curl

Exercise Data:
Type:  Strength
Main Muscle Worked:  Biceps
Other Muscles:  Forearms
Equipment:  Dumbbell
Mechanics Type:  Isolation
Level:  Beginner
Sport:  No
Force:  Pull
Your Rating:  Login to rate.

Execution
1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

2. The palms of the hands should be facing your torso. This will be your starting position.

3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

4. Slowly begin to bring the dumbbells back to starting position as your breathe in.

5. Repeat the movement with the left hand. This equals one repetition.

6. Continue alternating in this manner for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.

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Like Having A Flat Stomach

How to get a flat stomach in a week or a month? - so this is your question. Some of you (who have tried very hard in past to lose their stubborn belly fat but failed to get any positive results and finally quit) may be a bit skeptical and ask yourself that - Is it really possible to get a flat stomach fast in a week or a month?. Now let me tell you the truth or rather facts - Yes, you can get a flat stomach in a week or in a month (Believe it - I'll show you how). What is required is - the right knowledge, right exercises, right eating habits, continuous motivation and the willingness to put in that extra bit of effort.

Intensive workouts - Do intensive workouts - that is train hard for a few minutes and then train in a relaxed manner for a few minutes, then repeat. You may do any thing like cycling, walking or running in this pattern. Say for example run fast or sprint for five minutes and then do jogging for ten minutes and then repeat. Do this for about half an hour. This will trick your body system and boost your metabolism tremendously. Also do half an hour of intensive aerobics exercises after this

As Fast Weight Loss

You need to eat lean meats (chicken, fish, turkey, lean beef) , low gi fruits (apples, bananas, pineapple, oranges), green veggies (broccoli, celery, green lettuce, spinach), only whole wheat breads.

Interval running: Running has the potential to burn more calories per amount of time worked than any other exercise there is. No, I don’t mean jogging. Although you can use walking, then jogging as a way to prepare yourself to be able to run in the future. Interval running is just running with short breaks in between. For example: run for 30 seconds, then take a 30 second break then repeat.

Rowing: I love rowing. Rowing is a complete body workout and can be done outside on a lake, in the comfort of your own home, or at a gym. It burns a lot of calories and builds lean muscle.

If you really want to lose weight, and want to do it fast, then you will have to use exercise. If you do these exercises 3-5 times per week (and be sure to mix it up), then you will reach your weight loss goals.

Not only are these exercises popular exercises for weight loss, they are the 3 best exercises for fast weight loss.