How to Perform Bicep Curls

Dumbbell alternate bicep curl

Everyone wants to have bigger arms. At the very least, they want to have more toned arms. The funny thing here is that in most cases, you’re wearing a shirt that covers your biceps.

The only way you can really show off those guns is if you wear a shirt with cut-off sleeves. This makes it obvious that you want people to see your arms. You know what? That’s okay.

As the saying goes, “If you got it, why not show it off?” One thing is for sure. When you have ripped arms, the women are going to love you.

So now you’re a little excited about those killer biceps. However, getting to the promise land isn’t going to be easy.

For example, most people who perform biceps curls do them completely wrong, which is why they either don’t make progress or they end up with an injury.

When you walk into any gym, you will see someone doing “biceps curls” while swaying back and forth as if they’re doing the “Lean Back Dance” by Fat Joe. Don’t be that guy.

If you are that guy, then people will laugh at you, even though you might not realize it.

If you want to do biceps curls correctly, then the first step is to choose a weight you can handle. This means that you should start with a dumbbell weight where you can do 10 reps with moderate difficulty.

When it comes to achieving long-term results, form is much more important than weight. The key is to find the perfect balance between the two, such as the highest weight that still allows you to maintain perfect form. Don’t go for the big numbers just to show-off.

Once you have the right weight, stand with your back straight. Lift one dumbbell at a time while keeping your elbows straight. There is no reason for your forearm to go any lower than a right angle.

If you have trouble keeping your back straight, then stand with your back against a wall. That problem will be solved in an instant.

You will notice that doing biceps curls correctly, as in with your elbows straight, is much more difficult than using your back to do most of the work

If you want your biceps to grow, then use your biceps, not your back. Also keep in mind that the toughest exercises get the best results.

10 reps of a certain weight

Once you perform 10 reps of a certain weight, move up in weight and aim for eight reps. After that move up in weight a little more and aim for six reps.

You can then do a dropdown set, where you lower the weight incrementally while doing each set until failure. If you really want great results, then move back up in weight immediately after your dropdown set.

This is what separates the men from the boys. Without rest, move back up in weight and do as many reps as you can until failure.

Take a 10 second break, then move up to your original starting weight and do another set until failure. This is a killer workout that will make your arms look Ramboesque in no time.

Other variations to consider include hammer curls and preacher curls. You can also use a barbell, but stay away from all machines, which are a waste of time.

Kettlebell Exercises for Men

Kettlebell Exercises for Men

Kettlebells Exercises have been used as exercise tools in Russia since the 1700’s, but it was only in recent years that they became popular in the United States.

A study conducted by the American Council on Exercise found that kettlebell exercises produce strength and aerobic fitness more quickly than other types of workout.  Kettlebell exercises for men have exactly the same benefits as dumbbell exercises, plus more.

Kettlebells are shaped like a cannonball with  thick handles.  These versatile exercise tools can be used to perform lunges, flyes, chest presses and swings.  They help work the major muscle groups and burn off body fat.

With dumbbells, you need a whole set of different weights but kettlebell exercises for men require only a pair of  kettlebells.  Using kettlebells for your exercises will strengthen your core muscles and add bulk to your physique.

Why Kettlebells are Effective

Because of its design, the weights of kettlebells lie a few inches below the handle.  As a result, it is much harder to control and adds to the challenge.  You have to grip harder and your core muscles have to work much harder compared to using dumbbells.

The body burns off more calories because of the extra work and you will lose fat more quickly.  Kettlebell exercises for men target the whole body for faster results.

Kettlebell Swing

Kettlebell swing exercises are challenging even for men.  They require upper body strength to begin with.  To perform this exercise, stand with your feet shoulder width apart.  Hold one kettlebell between the legs.

Bend slightly at the hips and knees while bringing the kettlebell up to shoulder height.  Pause for a half-second at the top of the swing.

Bring the kettlebell down to the starting position, with the same slight bend at the hip and knee.  Do this 10 times and then switch arms.

Kettlebell Squat

This kettlebell exercise for men is a basic squat with the added challenge of a kettlebell for resistance.  Stand with your feet about shoulder width apart.

Hold a kettlebell level with your eyes so that you are able to see through the handle.  Keep a straight back.  Slowly squat down as low as possible, then rise back to the starting position.


The shelf is a kettlebell exercise for men that will strengthen the core and arm muscles.  To perform this exercise, place the kettlebell to your right side on the floor.

With your lower back in its natural position, pivot your feet to the right, bend down, and pick up the kettlebell by its handle.  Raise the kettlebell as you twist and pivot to the left; stop when the bell is chest-high.

Reverse the motion and return the weight back onto the floor.  Do 10 repetitions and then switch to the left side.

Kettlebell Lunges

Adding kettlebell weights to your lunges improves your balance and strength.  This kettlebell exercise for men will help develop your leg muscles.  To perform this exercise, hold a kettlebell in each hand.  Allow your arms to hang naturally at your sides.

Take a long stride forward with your right foot and kneel down with your left knee until it nearly touches the ground.  Your right leg should be bent at a 90-degree angle.

Keep your back straight and look in front of you.  Hold this position for 2 seconds, then stand up and bring your feet together.  Repeat the movement with the left foot.

The Most Effective Leg Exercises for Men

Effective Leg Exercises

Effective Leg Exercises for Men: The majority of men who are into bodybuilding focus on working out their upper body.  They have huge biceps, massive chests, and well-defined abs.

But these muscular bodies may be supported by a pair of thin legs.  If you don’t want this to happen to you, start doing leg exercises for men.

Men often follow a workout routine that focuses on the upper muscles such as the shoulders, chest, arms, back, and abs.  For most men, leg exercises are often only an afterthought.

The result is a well-built upper body and an under-developed lower body.  A disproportionate appearance like this won’t win any trophies.  You may be able to get away with thin legs while wearing pants, but think how you will look at the beach.

Hence, your bodybuilding program should include the following best leg exercises for men:


The squat is probably the best leg exercise for men.  You can do this exercise at home or at the gym.  To perform this exercise, stand with your feet shoulder-width apart.  Keep your hands at your sides.  Slowly lower your body as if sitting on a chair.

When your thighs are parallel to the floor, hold the position for a few seconds.  Return to the original starting position.  When doing this exercise, keep your feet flat on the floor facing forward.  Do 3 sets of 15 squats per set.

The barbell squat is a more challenging variation of the squat.  The movement is the same as the basic squat but uses a barbell for resistance.

Place the desired amount of weight on the barbell and do the exercise with the barbell resting on your shoulders and upper back.


Lunges work the quads, hamstrings, calves and glutes.  To perform this leg exercise for men, start by standing straight with your hands that your sides.  Take a large step in front of you with your right leg and then raise your left heel.

Keep your chin up and your back straight while doing this exercise.  Gradually lower your body down until your left knee is just above the ground.  Hold this position for a few seconds.

Return to the original starting position.  Repeat.  Perform 3 sets of 15 lunges for each leg.

Heel Raises

This leg exercise for men strengthens and develops the calves.  Stand with your feet shoulder-width apart.  Raise your heels so you are standing on tiptoe.

Hold the position for a about 5 to 10 seconds. Lower your heels and repeat slowly.  For a more challenging leg exercise, you can also do barbell calf raises.

Standing One-Leg Hamstring Curls

This exercise uses the hamstring machine and strengthens and develops your hamstrings.  First, select the amount of weight you want to lift.  Position the back of your ankles against the leg pads and hold the machine’s handles to maintain your balance.

Bend your left leg at the knee, raising your foot until the heel points toward the ceiling.  Hold the position for 2 seconds, then straighten your leg.

Perform the desired number of repetitions for your left leg, then switch to your right leg to finish the set.

Body Toning Exercises for Men

Body Toning Exercises for Men

Body Toning Exercises for Men: A well-toned physique is something that every guy wants.  Body toning involves increasing muscle mass while reducing body fat.

Body toning exercises for men include resistance training to build bigger muscles and aerobic exercise to help lose fat.  Some of the aerobic activities that are popular with men include running or jogging, biking, and hiking.

For some people body toning can be a big challenge simply because they do not know how to go about it.  You will often see new fitness products or fad diets coming out on the market, claiming to be the solution to your body toning problems.

You don’t really need any fancy equipment to tone your body.  If you want a lean and toned physique, the following body toning exercises for men will help you attain your goals.

Stomach Toning Exercises

Nothing looks better on a man than well-defined six-pack abs. It may take a lot of hard work to get those rock-hard abs but it’s absolutely worth the effort.

Crunches help tone and strengthen the muscles in the abdomen.  To perform crunches, lay on your back with knees bent.  Place your hands across your chest or behind your head.

Using your abdominal muscles, raise your shoulders about 6 inches off the floor.  Slowly return to the starting position and repeat.  Keep your abdominal muscles tight all the time.

Arm Toning Exercises

Body toning exercises for men that focus on the arms often involve weights such as dumbbells and barbells.  You can perform triceps and bicep toning exercises to develop the muscles in the arms.

To perform bicep curls, you need either a barbell or dumbbells.  While standing, grip a barbell with both hands or hold a dumbbell in each hand in front of your thighs, palms facing forward.

Flex your arms to raise your hands and the weights toward your shoulders.  Next, slowly lower the weights in a controlled fashion and extend your arms back down.

Shoulder and Chest Toning Exercises

Body toning exercises for the shoulders and chest often involve body weight exercises such as push-ups and dips.  Push-ups develop the muscles in the chest, shoulders and triceps.  To add resistance, you can wear a weighted vest.

For toning the chest, you can perform the chest press.  To begin, lie on your back on the floor.  Hold a barbell or dumbbells and lower your arms down to your chest.

Raise your arms straight up; do not lock your elbows.  Return to the starting position.  This body toning exercise develops your chest muscles.

You can perform the shoulder press to tone the shoulder muscles.  The exercise can be performed standing or sitting.  Hold your weights at shoulder height and slightly wider apart than your shoulders.

Press the weights up until your elbows lock.  Keep your back flat and your abdominal muscles contracted.  Return to the starting position.

Toning Exercises for the Legs

Body toning exercises for men include exercises for the leg muscles.  To tone your legs, you can do squats, lunges, heel raises, sprinting, lunges and other leg exercises.

Squats develop the muscles in the upper legs, lower back and buttocks.  You can perform squats with body weight only, or while holding a barbell across your shoulders and upper back.

Stand with your feet shoulder width apart.  Flex your hips and knees to lower your body until your thighs are parallel to the floor.  Stand back up and repeat.

Heel raises are effective for toning your calf muscles.  Hold dumbbells at your sides and stand with your toes elevated on a stable surface.  Lift your heels as high as possible and lower them back to the starting position.  Repeat.

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.


When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.


A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

Top 5 Ab Exercises for Beginners

Ab Exercises for Beginners

The abdominal muscles are some of the most important muscles in the body when it comes to posture and strength. Poor ab strength can lead to severe back problems, and can affect your ability to stand and sit for long periods of time.

Not to mention how a nice 6 pack boosts your self confidence and makes you look great no matter what you wear! Not all ab exercises will help you achieve the results you want. The best ab exercises will assist you in toning this problem area and making you look leaner without straining your muscles.

Stability Ball Exercises

One of the best ab exercises is the stability ball. Just to maintain balance on a stability ball the abdominals have to be engaged, this alone will increase muscle strength. In addition stability balls can modify traditional ab exercises.

Stomach crunches, sit ups and curls can all be done using a stability ball to make each move more intense and provide more effective results.

Floor Exercises

Some of the best ab exercises are still the old school ab exercises that put you down on the floor. Doing ab exercises this way requires the most effort and puts more physical strain on the body, so fewer repetitions are needed.

Traditional mat exercises should always be done on a padded mat to reduce the chances of injuring the back and to provide a comfortable stable surface.

Core Exercises

Core exercise such as Pilates, yoga and tai chi focus on building up and strengthening the muscles that support the spine. Since these muscles include the back and stomach muscles, core exercises are one of the best ab exercises around.

All three exercises focus on deep breathing techniques, and slowly working through a range of movements. The precision used in core exercises naturally target the stomach muscles without putting stress or strain on the entire body. With regular use core exercises can provide a flatter more toned stomach.

Ab Equipment

If you have trouble staying interested when doing ab exercises maybe purchasing one of the best ab exercise machines could invigorate your workout and keep you focused on meeting your goals. Most gyms carry top of the line exercise equipment that specifically targets the abs.

If you want to use ab exercise equipment at home plenty of products are available for purchase. Search online and consult with fitness professionals to get the best recommendations and ensure that you don’t waste your money.

Weight Training

Free weights are one of the best ab exercises because of its ability to increase muscle size, strength, balance and endurance. Curls are a popular exercise to complete using free weights. Injuries with free weights are common as they can slip from the hand.

To reduce your risk of injury try using water weights instead of heavy dumbbells and keep a firm grip on your weight at all times, and have a towel near by to keep your palms from getting to sweaty. It’s important that you use the right size weights for your fitness level. Using larger weights won’t make you use weight any faster it will just make an injury that much more possible.

Whatever abdominal exercises you use it’s important to follow certain guidelines. Vary up your abdominal routine, and try several different best ab exercises each time you work out to ensure the exercise is effective.

Start out each move with only five to fifteen repetitions and gradually increase as each move becomes easier. Only use specific ab exercise two to three times a week and remember to include aerobic exercises to achieve the best results