Articles on biceps curl

5 Exercises to Build Bigger Biceps

Ms. Swati Kapoor, Dietitian/Nutritionist
Building muscle is a combination of diet and a good exercise routine. The right exercise can help increase your efficiency and deliver results in lesser time. Here are some effective exercises that will help you builder better and bigger biceps.1. Incline Dumbell Curls: It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement.How to Perform Incline Dumbell Curls -- Lying back on an incline bench, hold two dumbbells with arms extended down and back.- Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.- Slowly return to start position.2. Standing Bar Curls: The biceps curl can be performed a number of ways - standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations and seated with dumbbells.How to Perform Standing Bar Curls -- Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.- Curl weight toward the chest, while keeping the elbows and back fixed.- Contact the biceps as the bar reaches the front of the chest.- Resist weight as it slowly lowers to the floor for a full stretch.3. One-Arm Preacher Curls: This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and help to enhance overall size.How to Perform One-Arm Preacher Curls -Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench. Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.4. Hammer Curls: It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.How to Perform Hammer Curls -- With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).- Curl the dumbbells up, the same way you would for a regular dumbbell curl.5. Concentration Curls: Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.

5 Bicep Exercises for Bigger Arms

Ms. Swati Kapoor, Dietitian/Nutritionist
Big bulging biceps has been always ‘a symbol of masculinity’. So, most guys focus on them. But women should not ignore this muscle, since the bicep still has functional use, and it will help you get toned arms.Most bicep exercises are ‘pulling’ exercises and generally involve curling your hand towards your shoulders like bicep curl. For developing the great biceps, try the following exercises & routines.Routines Tri-set: 3 sets of different bicep exercises, repeated one after another without rest. For eg, perform a 10-12 reps of one bicep exercise like dumbbell curl followed by 10-12 reps of another exercise like preacher curl, and then another. Rest after the tri-set.Super Slow Reps: Slow down way when you do incline dumbbells curls. Perform each rep slowly taking 3-5 seconds for each upward and downward movement.Bicep Exercises Bicep Curl: Any exercise which targets your bicep brachii muscle in order to develop size, definition, strength & stamina.These exercises can be done with the help of dumbbell, barbell, cable machine, biceps curling machine. Hammer Curl: Stand straight with a pair of dumbbells by your side and raise your forearms parallel with the floor.Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down to the starting position. Preacher Curl: To perform this exercise you will need a preacher bench and a straight bar.With the upper arms positioned against the preacher bench pad and the chest against it, breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.s you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. Reverse Curl: Stand straight with a pair of dumbbells in pronated grip (palms facing down). Curl the weights while contracting the biceps as you breathe out. Only the forearms should move and hold the contracted position for a second as you squeeze the muscle.Slowly begin to bring the dumbbells back to starting position as your breathe in. Chin ups: The body is pulled up until the bar approaches or touches the upper chest. The body is then lowered until the arms are straight, and the exercise is generally repeated.

Everthing in the Palm of Your Hand: Exercises for Grip Strengthening

Dr. Vishwas Virmani, Physiotherapist
The following hand strengthening exercises are designed to improve strength of the muscles of the wrist and hand. Hand strengthening exercises should be performed approximately 10 times, thrice a day. As your hand strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.Flex and extend all fingers, while making a complete fist for 30 second. Next, open and close your fingers do 2 sets of each for a total of a minute.Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.Seated Wrist Hammer Curls - In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.Seated Wrist Straight Curls - This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.Seated Reverse Wrist Curls - This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.Finger Curls - This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.Tennis Ball Squeeze- Begin this exercise holding a tennis ball . Squeeze the tennis ball as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.Resistance Band Wrist Flexion- Begin this exercise with a resistance band around your fingers, your hand palm up as demonstrated . Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your hand and forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

5 Diet and Exercise Tips to Lose Arm Flab

Ms. Swati Kapoor, Dietitian/Nutritionist
There are exercises that target the flab on your arms to help you get the toned arms. But if you really want to double-team arm flab, then you'll need to eliminate sugar and processed carbohydrates while also incorporating fat-burning foods into your diet.Start your day with Fiber: Eating a healthy breakfast jump-starts your metabolism, regulates your blood sugar levels, and gives you energy to carry you through lunchtime. Fiber-rich oatmeal is a great option because it's filling. Opt for plain oatmeal since the flavoured brands can be full of sugar.Snack on Almonds: Almonds are a good source of monounsaturated fats and help curb cravings since they are a good source of vegetable protein and fiber. For a fun twist on regular almonds, add it to your low fat yogurt and enjoy it as perfect evening snack.Drink lots of water: Starting your day with 2-3 glasses of water is the most natural way to boost your metabolsim.Water is also the most natural way to detox your body. Swap your morning cup of tea with water and notice the difference in just 4 days.Switch to green tea: The cups of coffees/tea drank amidst endless conversations are making you fat. Next time you meet a friend for coffee order a green tea.It contains almost no calories and is loaded with antioxidants.Alcohol turns your body into a fat storing machine: It’s not the calories in your drink that makes you fat. It’s what the consumption of alcohol does to your body. It essentially slows down metabolism and whatever you eat post the alcohol binge also starts getting stored in the body as fat. So go alcohol free and see yourself dropping inches within 10 days.Now that we are more or less set on the diet do's & don't, here the five must to do exercises to get your arms all toned! Exercise:Chair Push up:If you had to pick one exercise to build everything in your upper body including well toned arms, it would be the mighty push-up. Easy way to do is with support of a prop. It could be a chair, bench and even a bed. Watch the image below to get your position right and start doing the exerciseBench dip:Tried and tested method that targets the upper arm fat well. How to perform Triceps Bench Dip –• Sit on the floor with knees bent and hands at the sides or on the bench, directly under your shoulders. – • Hold your hip off the floor. – Bend the elbows and lower yourself toward the floor (without touching it), then straighten your arms. • Start with 2 sets of 12-15 reps or aim for a total of 25 dips.Reverse curl:Reverse Curl can be performed with basic gym equipment (dumbbells or barbells & weights) or even a liter of water bottle.How to do the exercise:• To begin, stand straight with a dumbbell or water bottle in each hand using a pronated grip (palms facing down). • Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. • Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. • Hold the contracted position for a second as you squeeze the muscle. 3. Slowly begin to bring the dumbbells back to starting position as your breathe in.Kickback with band:It helps burn flab from the back of the arm.Seated biceps curl:Seated Bicep curl can be performed with basic gym equipment (dumbbells or barbells & weights) or a litre of bottle.It is very effective in toning your upper arm muscles.

Six Exercises to Lose Fat on Arms

Ms. Swati Kapoor, Dietitian/Nutritionist
Eating extra calories gets stored in the body in the form of fat and at various places like arms, tummy, legs etc. Different women have different weight problem points. One of the most common weight problem point are the arms and thighs. We recently covered a story on the best exercises to lose weight on the thighs. In this article, we will help you find out how to lose weight on the arms and tone them up. The Upper arm consists of triceps and biceps. Women have a higher tendency to accumulate fat on this area than men. Also losing weight and toning arms is also one of the most difficult things to accomplish. Everyone wants a quick solution or spot reduction to fat arms. Unfortunately, there is no such thing as spot reduction and exercising alone doesn't help you get results. It's always a combination of diet and exercises that get you faster and better results. Often we have seen people using heavy weights in the gym to lose weight on the arms. The simplest trick to losing weight on arms is starting cardio that will help reduce fat and then adding resistance to your training in the form of weights to get the right results.Here are some exercises for the arms to help you tone up.1. Running: Any kind of cardio exercise is recommended for fast fat loss in the body. You could do skipping, running, sprinting, jogging, cycling, swimming or play a sport. All the above options burn faster calories and help reduce maximum fat from the body.Picture credit:giphy.com">Picture credit:giphy.com2. Women Push ups: Pushup has multiple benefits including working out the arms. For more stress on the arms perform close grip push up. To perform get into a plank position with the knee on the ground for women. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.Body weight should be lifted by the arms.Picture credit:giphy.com">Picture credit:giphy.com3. Bench dips: Dip is a great exercise to work out the back of the arms or the triceps. To perform chair dips keep your arms on the chair with your body in front of the chair. Lower your back to the ground and lift again. Repeat 8-9 times in one set. This tones the triceps and makes it look toned and tight and not hanging.Picture credit:liftingrevolution.com">Picture credit:liftingrevolution.com4. Light Weight Bicep Curls: Stand straight with a pair of dumbbells in your hands. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat. This will keep the biceps toned.5. Triceps Kickback: This exercise is effective in toning the back of the arms. To perform triceps kickback take a dumbbell and on a bench keep your left knee rested. Keep dumbell on your right hand and move it up towards the ceiling keeping the back straight.sweat.com6. Moving Plank: Moving plank is very effective in working the upper arms along with the core.Get down to plank position and to perform moving plank move your arms ahead one by one along with your body. This will bring strength to the body too.

Best Weight Lifting Exercises

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles in the body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber. There are many exercises that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.Best Weight Lifting ExercisesBest Weight Lifting Biceps ExercisesBarbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not more than 10 reps. You can do it alternately and do it with barbells for proportionate growth.Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mass and strength. Helps work the fore arms also.Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.Read and watch to know about 5 biceps exercises for big musclesBest Weight Lifting Triceps ExerciseDumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.Dips: Keep your body upright to allow maximum tension on the triceps to build power, strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.Best Weight Lifting Shoulders ExerciseOne Arm Cable Pulley Rows: This exercise builds muscle mass and strength and brings power to the shoulders. You can do upright rows with barbells or dumbbells.Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.Best Weight Lifting Chest ExerciseBench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.Best Weight Lifting Back ExercisePull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.Deadlift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.Best Weight Lifting Abs ExerciseCrunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.Mountain Climbing: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdominal region and can be done with bent knee raises and straight knee leg raise. It builds strength and endurance in the ab region.Cross-Body Crunch: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.Best Weight Lifting Quadriceps ExerciseSquats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbells for bigger and toned muscles.Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.Best Weight Lifting Hamstring ExerciseRomanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs straight and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.Seated Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.Best Weight Lifting Calves ExerciseStanding Calf Raise: It involves raising your body slowly on your toes and stretching the most while at the top. Don't jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.Single Leg Standing Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don't hurry through.Best Weight Lifting Forearms ExerciseWrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.Reverse Curl: This exercise works the outer forearms. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

How to Train Your Muscles

Ms. Swati Kapoor, Dietitian/Nutritionist
There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don't rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don't play much role in it. So it is possible to work the biceps as well with full power and weights.Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles.  Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.