“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”><\/p>\n
\n Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you
\n >”,”name”:”in-content-cta”,”type”:”link”}}”>sign up for Outside+.\n <\/p>\n<\/p><\/div>\n
Ladies, show us your guns! Biceps might already be one of your favorite muscle groups to workout, and for good reason.<\/span><\/p>\n \u201cWorking your biceps is critical to strengthen your arms and to help stabilize your shoulders,\u201d says ACE-certified personal trainer Meghan Mulholland, founder of <\/span>Coast 2 Crest Fitness & Yoga<\/span>.\u00a0\u201cBiceps main function is to flexion at your elbow and rotate your forearm outward (supinate). When you work your biceps you reduce your risk of injuring your shoulders whether it be in a fall or if you\u00a0decided to break out your cartwheel skills for the first time in a decade. Another reason to keep your biceps strong is so you can effortlessly tote your favorite, adorable carry-on through the airport without working up a sweat \u2014 and look fabulous doing so!\u201d<\/span><\/span><\/p>\n We\u2019ve compiled the three most efficient biceps-blasting exercises so you know exactly what to do the next time you hit the gym. Just remember to balance these biceps workouts with exercises for your triceps, too. \u201cStrong, toned biceps are only as good as strong, toned triceps,\u201d Mulholland says. \u201cThey are opposing muscles and an imbalance could lead to injury.\u201d<\/p>\n This is the king of all arm exercises, working the entire biceps area with each rep. Make sure you start the exercise with a shoulder-width undergrip and that your arms are virtually straight at the beginning of the curl. Do not lean forward or back during the movement.<\/p>\n Action:<\/strong> Bend your elbows to bring the barbell toward your shoulders; pause, then slowly return to the start, extending your arms as far as possible without locking them.<\/p>\n Tip:<\/strong> Keep the move slow and controlled to really burn your arms. \u201cStabilize\u00a0your shoulders to avoid shoulders sagging forward or creeping up to your ears,\u201d says Mulholland. \u201cWake up your core by pulling your navel toward your spine throughout.\u201d<\/span><\/p>\n Action: <\/strong>Set the preacher bench at a shallow angle, about 30 to 35 degrees. Holding a barbell in the arms-straight position, curl the weight up until the bar is virtually under your chin. Make sure that you lower the bar slowly; don\u2019t let it drop back down without any control. This exercise works the lower portion of the biceps.<\/p>\n Tip:<\/strong> Make sure the edge of the pad is tucked under your armpits. \u201cSlow and controlled is better than fast and furious,\u201d Mulholland says. \u201cBe very careful not to hyperextend at the elbows if your arms are long enough.\u201d<\/span><\/p>\n Note that the bench is set in the vertical position. This puts the emphasis on the peak building aspect of biceps training. Stagger one leg behind the other. Fully extend your arm and pay attention to your wrist \u2014 it should not fall backward or forward.<\/p>\n Action:<\/strong> As you raise the dumbbell, turn your wrist outward as illustrated for a nice pop, then slowly reverse back to the beginning.<\/p>\n Tip: <\/strong>Keep your wrist and back strong and straight as you do this move. \u201cYou\u2019ll likely want to watch the curl, but don\u2019t let yourself get lazy through your neck or upper back in doing so,\u201d says Mulholland. \u201cIf you catch yourself allowing your chin to start to fall toward your chest, try watching your curls in the mirror instead.\u201d\u00a0<\/span><\/p>\n<\/p><\/div>\nBarbell Curl<\/h2>\n
![\"None\"\/](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2019\/12\/preacher-bench-barbell-curl.jpg?width=730\" "\\"Preacher-Bench-Barbell-Curl\\"")
<\/figure>\nPreacher Bench Barbell Curl<\/h2>\n
![\"None\"\/](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2019\/12\/single-arm-preacher-bench-dumbbell-curl.jpg?width=730\" "\\"Single-Arm-Preacher-Bench-Dumbbell-Curl\\"")
<\/figure>\nSingle-Arm Preacher-Bench Dumbbell Curl<\/h2>\n