Biceps

Photos by Adam Mruk

1. Do not focus on the same muscle every day. It’s neither a good way to build your muscle nor sculpt it.
   Muscle are stronger in the period between workouts. During too heavy exercises muscles are catabolized. Building muscles takes place while resting, especially in the night.
2. Focus on your biceps not more than 3 times a week unless you are performing a functional training that engages and strengthens the whole body.
3. Limit the length of you training sessions. Exercising too long may cause injuries (micro tearing of muscle fibers), which would thwart your efforts. Shoulder muscles are exceptionally sensitive, so they cannot be exposed to too big loads. 30 minutes of isolated training seems to be the maximum.
4. Combine exercises on different muscles during one workout, including the big ones.
5. Find your appropriate dumbbell weight. Don’t be reckless, it’s not worth it.
6. Control every movement all the time. Get back slowly to the starting position.
7. Remember about breaks – take advantage of 45 seconds between sets to let you muscles rest.

EXERCISES

1. Stand straight with your feet hip-width apart. Your arms are straight along your body, keep the dumbbells with palms facing up. Curl your arms upwards up to 90º. Keep your back straight, elbows close to the body.



2. Stand straight with your feet hip-width apart. Your arms are straight along your body, keep the dumbbells with palms facing each other. Curl your arms upwards while rotating your wrists. Keep your back straight, elbows close to the body.





3. Stand straight with your feet hip-width apart. Keep your elbows bent and close to the body, dumbbells in hands with their palms facing each other. Straighten your arms forward with a dynamic movement, rotating your wrists until your palms face upward. Keep your back straight.



4. Stand straight with your feet knee-width apart. Elbows bent 90º close to the body. Keep the dumbbells with your palms facing up. Curl your arms up slightly raising your elbows.

Let’s get to work!