Rating is available when the video has been rented.
This feature is not available right now. Please try again later.
Published on Jun 14, 2013
Are you ready to work your biceps and build big, strong arms? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.
The biceps muscles are what I often call vanity muscles. Men especially will often judge their fitness level based on the size of their biceps and as a woman who loves to wear short sleeves I must admit that I enjoy a good bicep workout too.
Many upper-body exercises involve the bicep muscle and because the bicep works in partnership with the triceps muscle at the back of your arm you can get great full arm results with just a few simple moves.
Pick up a set of dumbbells and join me as I go through a set of my favorite bicep building moves. But first we are going to start out with a simple bicep stretch.
Start with your feet at shoulder width apart a nice tall back and place your hands in the small of you back and make a fist like so. Pull your elbows gently back to stretch out the bicep and then relax. Let's do this 5 times to make sure you really warm them up. Just one more stretch now let's move on to a simple tricep stretch.
Take your arms up overhead, bend it at the elbow, place the opposite hand on top of the elbow and feel a gentle stretch in the triceps muscle. So just hold for a few seconds and make sure you keep your chin up as you stretch. Come back down and lets repeat on the other side. Great job now lets pick up the weights and let's start with a simple double arm bicep curl.
Stand with your feet shoulder width apart a nice straight back and we'll do 10 in total and our timing is 1 second up, and a 3 second count down. Start with the weights at your sides we are going to come up then come back down so 1 second up and then count 1, 2, and 3 as you come back down. All our movements are slow and controlled. And try to keep your elbows tucked into your sides. 1 second up 3 seconds down. Keep it going remember to breathe during the whole exercise. 1 second up and 3 seconds down. You want to make sure you control the weight on the way up and on the way back down. You don't want to rely on momentum for any of our exercises.
This time we are going to switch your grip so that your palms face back and let's do a reverse grip bicep curl. This time we will count 3 seconds up one second down. Coming up for 3 and then 1 second down. Keep it going. So the whole time try to relax all the other muscles in your body to make sure we are just working the bicep and tricep muscles. And just do as many as are comfortable to you I always try to stick with 8-10. But if you can just start out with 5 that's fine too. 3 up 1, 2, 3, and one second down. Nice job.
Our next move is a fun combo move using a medicine ball, but don't worry if you don't have one, you can use one dumbbell instead. It is a bicep curl to overhead press to triceps drop and back to the starting position.