Summer is almost here, and warm weather means showing off your arms. Get started now, and your biceps will look great in just a couple of weeks. And you’ll be ready for the beach!

This photo looks nothing like biceps or exercise. It’s just a little visual to keep in mind as you get those biceps in shape. In case you need a reason to keep lifting that weight.

• Sit on the edge of a bench or chair, with your feet a few inches wider than your hips.
• Hold a dumbbell in your right hand, and place your right elbow against the inside of your right thigh, just behind your knee. You’ll be leaning forward from your hips. The weight should hang down near the inside of your ankle.
• Place your left hand on your left thigh. Exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your shoulder. Think about the muscles you’re using.
• Hold for a beat, then inhale slowly, lowering the weight, and repeat. Do a complete set (10 to 15 reps) on one arm, then switch to the other.

This bicep curl really helps isolate the muscles by keeping your back and shoulders totally out of the equation. Don’t lean back for help when you are lifting the weight, and don’t swing the weight.

Photo by Alfred Payne

This entry was posted on Wednesday, May 6th, 2009 at 7:16 am and is filed under Exercise and fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.