How to Build Stronger Biceps
The biceps are the prominent pair of muscles on the front of the upper arm connecting the shoulder to the elbow - and are used in everything from turning a key to lifting heavy boxes. Here is a simple exercise to build or define your biceps. Step1 Grasp a dumbbell in each hand with a relaxed grip. Step2 Choose a weight lighter than 15 pounds. If you're a beginner, start with 3- to 5-pound weights. Step3 Stand with your back straight, knees slightly bent, abdominal muscles contracted. Your feet should be flat on the floor and shoulder width apart. Step4 Hold the weights at your sides, keeping your arms relaxed and your palms facing inward. Step5 Starting with your left side, turn your wrist so that your palm faces forward. Step6 Slowly raise the weight by bending your elbow. Keep your back straight, your shoulder relaxed and your elbow close to your side. Step7 Slowly raise the weight until your knuckles are 3 or 4 inches away from your left shoulde...