Video:Quick and Effective Workout for Toning your Biceps

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Transcript:Quick and Effective Workout for Toning your Biceps

Hi, I'm Leslie Nesbitt for About.com Health. Today we're looking at bicep curls.

Bicep Workout Position

Now I'm holding a pair of 5-pound weights. If you're a little more advanced, you could go with 8 or 10-pound weights. If you're a beginner, don't worry, just make a nice, tight fist and follow with these bicep curls that I will show you.

Bicep Curls

Now we're going to start with a bicep curl up to the shoulder, control the drop- don't let those weights swing down on their own. Also, you want to pin those upper arms in next to the ribs. A common mistake with these bicep curls is lifting forward with the elbows. That becomes a shoulder move- we want to isolate that bicep muscle.

So, breathing, 15 reps if you're just starting. Two times that for intermediate, and three times that for advanced.

Bicep Curl Variation

Let's move on- We're going to roll out with the shoulders, pinning those elbows in again, squeezing up and down. Same bicep curl, just adding a little bit of deltoid work here, breathing as you go.

Then, let's finish up. Knuckles up and in against the thighs and we're going to lift, opening up with those elbows. Knuckes coming up and into that underarm area and controlling the drop. Don't let those weights drop on their own. That can be tough on the shoulder.

To learn more, visit us on the Web at Health.About.com.