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Have Steel Bionic Biceps

Edited by Eng, Mary Lloyda, Lynn, Maria Quinney and 1 other

So, you have well defined biceps. But what good is that if they're only about as big as a baseball or golf ball? To impress, you've got to have defined and noticeable biceps that women crave. Just follow these bicep exercises and you'll be flexing in front of the crowd in no time.

Biceps Exercises

1
24s
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Stand and hold the barbell shoulder-width apart, just below the waist with palms facing away from the body. Lift the barbell until your arms are bent at a 90-degree angle, then lower it back to the original position. Do this for eight repetitions. Afterward, lift the barbell to your shoulder area, and then lower the barbell until your arms are bent at a 90-degree angle. Lift it back to the original position. Again, do eight repetitions. Lastly, from the shoulder area, lower the barbell until your arms are almost fully extended, then lift back to original position. Do another eight repetitions. This routine makes one set of 24s.

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2
Concentration curls
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This exercise will require two dumbbells with different weights (for example, 10 and 15 lbs.). In a seated position, place your elbow at your inner thigh area just beside the knee. Starting with the lighter dumbbell, lift the weight up to your shoulder area while inhaling. Then, lower it back to the original position while exhaling. Do twelve repetitions of this, then right after, lift the heavier dumbbell for six repetitions. This makes one set of concentration curls. Alternate arms for maximum effect.

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3
Half press curls
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Seated with your legs shoulder-width apart, grip the barbell with your arms resting on your lap. Lift the barbell up to your shoulder area while inhaling, then lower it back to your original position while exhaling.
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