By just using a simple set of dumbbell's and a barbell with free weights, bicep muscles can
be built. Please refer to the pictures below for an effective biceps workout.
BICEPS EXERCISE- BARBELLS (FOR MEN)
Stand Straight with your feet apart as shoulder
length. With Chest Straight, hold a barbell with free weights (position1).
Start this exercise with light weights and keep increasing
Breathing in raise the barbell towards your chest ant bring it till the point
between your chin and chest(position2).
Hold for a count of one and slowly bring it back to the previous
position(position1). Remember you don't have to do it fast. you have to concentrate on the muscle you are
exercising, you must feel the pull on the muscle while you exercise it.
Repeat the above for 10-12 repetitions which is equal to 1 set. Depending
upon the weight you lift the repetitions can be more or less.
Perform 5-6 sets with only 1 minute difference between each set.
BICEPS EXERCISE- BARBELLS (FOR MEN/WOMEN)
Also the video representation of this exercise can be viewed below: