Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells. If you don’t have dumbbells, you can also use kettlebells or barbells. [3] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 6 December 2019.
Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, then add more weight as you get stronger. You may find that you’ll have to use a lower weight for this exercise than you use for regular dumbbell curls. That’s not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout.
You can place your opposite hand on your opposite knee for stability. Do between 6 and 8 reps and 2 sets, then repeat with your left arm.
Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3 sets once you have gained strength. To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time.
Lie down on a bench so that your head, torso, and rear end are all supported, but your legs are off the bench. Bend your knees so that your feet sit flat on the floor off the end of the bench. Bend your elbows so that your dumbbells are resting near your chest to begin. Start by pushing the dumbbells straight up from the chest. Slowly lower the arms out to the sides only as far as you feel sure you can bring the dumbbells back up. Make sure you have a spotter nearby for safety Exhale, and carefully bring the dumbbells back together over the center of your chest in an arch motion. Once the dumbbells come together, repeat the motion by lowering the dumbbells back out to the sides. Repeat this motion for your specific number of reps.
Set yourself on a mat stomach-down, and place your hands at shoulder level and slightly wider than shoulder-width apart. Set your feet up so that your legs are straight back behind you and the tips of your shoes are touching the ground. Look down while keeping your head, neck, and spine in a straight line. Push up on your arms to bring your body to an elevated position at the full extension of your arms. Your body should stay in a straight line. Brace your abs as you push up. Once you reach the full extent of your arms, carefully lower yourself until your elbows are at a 90 degree angle. Do not let your chest or head drop to the ground. Repeat the exercise for the recommended amount of reps, or until your body gets tired.
You can perform muscle-specific static stretches, but whole-body stretching exercises such as yoga provide a more inclusive, comprehensive stretch for all muscles worked, including smaller supporting ones. [7] X Research source
Train your biceps no more than twice a week for the best results. Work out other parts of your body on the days you aren’t doing exercises to enhance your biceps.
Find your “train to failure” weight by choosing a weight you can curl no more than 6 - 8 times before experiencing too much muscle fatigue to keep lifting. If you’re able to complete several sets without breaking a sweat or “failing,” you need to increase the weight. If you can’t lift it even one or two times without stopping, decrease the weight. Your train to failure weight will gradually increase as you gain muscle strength. Add weight in one to two pound increments every week or so, using the same standard to determine whether you’re lifting too much weight or too little.
Don’t use momentum to lift the weights; use controlled movements. Lower them slowly rather than letting them drop quickly. If you find that you can’t complete more than a few reps without losing your good form, you’re lifting too much weight. Start with a lighter weight and build up your strength. Take one to two minute breaks between sets to let your muscles rest.
Choose vegetables, fruits, and whole grains. Drink plenty of water to keep your body hydrated and ease your hunger pangs after working out.
Eat poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, and other sources of protein to build your muscles. Beans, leafy greens, tofu, and other vegetarian sources of protein are also good choices.
Choose a powdered creatine supplement that can be mixed with water and ingested several times a day. After an initial “loading” period during which you drink high amounts of creatine to build it up in your body, taper off to a maintenance dosage.
