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Video:How to Do a Bicep Muscles Workout

with Donna Zaloom

Want to learn how to do a bicep muscles workout on your own? This video will show you how to do a bicep workout without a trainer standing beside you.See Transcript

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Transcript:How to Do a Bicep Muscles Workout

Hi, I'm Donna Zaloom, owner of Longevity Pilates in Verona New Jersey, and I'm here for About.com to show you how to effectively and safely work your biceps.

Notes About Bicep Muscle Workouts

When you work your biceps, you want to make sure, number one, that you are not using too much weight. Start with a manageable weight and when you can do 3 sets of 10 of a manageable weight, then you can up your weight. Body mechanics are important. You want to make sure you are not just using your arms. Even though the bicep is the muscle you want to work, you want to keep your center nice and tight. You always want to work with a nice, tight, strong core. That way you are more apt not to injure your joints.

Bicep Curl Tips

When you are doing a bicep curl, whether it is with the arms down, or with the arms extended, you want to make sure that you are not locking your elbows. You want to keep a softness in your elbow. You want to feel like you are stretching long being careful to keep yourself tight through your center. You want to avoid sinking into your low back, letting the belly hang out, and you want to be careful about momentum.

More About Bicep Muscle Workouts

Make the positive and the negative part of the movement equally important. So don't rush the part where you bring your arm back. Take it nice and slow, pull your belly in, lift your body long as you are working. One more tip, when you are doing a bicep curl, you want to be sure not to bend your wrist. You want to keep a nice straight line long in that wrist. I constantly see people let the wrist go and that puts stress in your wrist and there is no reason for that at all. There is no reason to give yourself carpel tunnel when you are trying to build your biceps.

Thank you for watching, for more information go to Health.About.com.

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