Top 5 Bicep Exercises For The Best Bicep Workout

Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps, then slowly lower the barbell to the starting position.

Tip – Grabbing the barbell with a wider grip will work more of the inner head of the biceps, helping to develop more muscle fullness. Grapping the barbell with a closer grip will work more of the outer head of the biceps, helping to develop more bicep peak.

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Standing Dumbbell Curls

This exercise is performed similar to the barbell curl. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position.

Tip - you can do this exercise in an alternating fashion curling one arm first and then curling the other arm. Curling one arm at a time will allow you to handle heavier weights then you could by curling both arms simultaneously.

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Bicep Preacher Curl

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with the back of your upper arms lying flat on the pad, palms of your hands facing up. Grip the barbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up, hold this position for a second, then slowly lower the barbell back to the starting position.

Tip – using an EZ bar is generally more comfortable on the wrists compared to using a straight barbell.

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Pinwheel Curls

This exercise is similar to the alternate dumbbell curl. It works the outer head of the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body.

Curl one arm at a time. Moving only your forearm, use your bicep and forearm strength to curl the dumbbell in an arc motion across the front of your body up to shoulder level. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat and do the same with the other arm.

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Bicep Cable Curls

This exercise is similar to the standing barbell curl. But cable resistance provides constant tension on the muscles at all times.

Attach a straight bar attachment to a low pulley cable. Grab the bar with an underhand grip. Stand with your feet shoulder width apart. Let the bar hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the bar up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps, then slowly lower the bar to the starting position.

Tips - do not let the weight plates touch during the exercise, keep the tension on the bicep muscles. For variety you can use different bars attached to the low pulley (i.e. rope, ez bar, straight bar, etc.) to work the muscles at different angles.

12 Awesome Benefits Of Apple Cider Vinegar

Apple cider vinegar doesn't sound like much, and it doesn't look like much either. Vinegar is vinegar, right? In this case, wrong.

Apple cider vinegar is made by fermenting apple cider in a two-step process. First, apple juice is fermented into alcohol, and then the alcohol is fermented into vinegar. Unpasteurized apple cider vinegar contains mother of vinegar, similar to the scoby found in kombucha.

This ingredient can be used the same way as other vinegars — it's great as a component of homemade salad dressings, for example. But some people get a bit more extreme than that, drinking it as a tonic or even taking it straight because of its purported health effects. Some of the claims of the ingredient's benefits are overblown, but there are still many reasons to bring a bottle of apple cider vinegar into your pantry. Here are 12 of them, from the top of your head to Fido's furry paws:

Hair: Apple cider vinegar isn't just good for your insides — it also makes a great rinse for your hair, adding extra body and shine. Put a cup of water and a 1/2 tablespoon of the vinegar in an old shampoo bottle, and pour through your hair after shampooing a few times a week. Some shampoos even include apple cider vinegar in the formula, like Live Clean's clarifying shampoo.

Skin: The vinegar can help to balance the pH of your skin — use a mixture of one part of the vinegar to two parts water as a toner.

Dandruff: Combining the first two benefits, give apple cider vinegar a try if you're plagued by dandruff. Mix equal parts vinegar and water, and spritz it on your hair and scalp. Then wrap your head in a towel, leave it for 15 to 60 minutes, and rinse the vinegar out. Repeat a few times a week.

Sunburn: Skimped on the sunscreen? Now you know better for next time! But right now, you can ease the burn of sunburn with apple cider vinegar. Pour a bath—not too hot!—and add a cup of vinegar, then soak for 10 minutes.

Acetic Acid: There's some research showing that acetic acid — found in apple cider vinegar — can help with weight loss when taken on a daily and sustained basis. And it's been anecdotally promoted for weight loss for years. It's not a silver bullet, but drinking some apple cider vinegar mixed with water is recommended by some as a weight-loss tonic.

Go Alkaline: Remember how we told you that apple cider vinegar can help balance the chemistry of your skin? It might be able to do the same for your insides. Some believe that an acidic body environment is bad for your health, and that apple cider vinegar can help you achieve a more alkaline state. Another possible benefit of adding it to your diet where you can!

Heartburn: Feeling that telltale tightness in your chest? Give apple cider vinegar a try for heartburn. Some believe that a teaspoon of the vinegar, followed by a bottle of water, down the gullet can give you some relief.

Fleas: Your four-legged family members can benefit from apple cider vinegar as well. If you've got a problem with fleas, try a spray of one part vinegar and one part waterto send them packing.

Cleaning: Just as you can clean with plain white vinegar, you can get your place sparking with apple cider vinegar too. Make an all-purpose cleaner with the vinegar— one part vinegar to two parts water, and perhaps a few drops of tea tree oil for antibacterial qualities — and get that fall cleaning done.

Diabetes: This one needs more research, but there is some preliminary evidence that apple cider vinegar can be healthy for diabetics — studies have shown that vinegar may lower blood sugar levels. However, vinegar has chromium, which can affect insulin levels, so anyone thinking of taking apple cider vinegar in an attempt to help manage their disease should definitely speak with their physician beforehand.

Potassium: Even if you don't believe it's a cure-all, adding apple cider vinegar to your diet seems harmless enough. However, if you have low potassium levels, you should speak with your doctor before consuming it in large quantities, as it could effect levels of that nutrient.

Detox: Some believe that apple cider vinegar has natural detoxifying effects — the evidence is mostly anecdotal right now, but it's believed that consuming it throughout the day is good for your kidneys.

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How to Lose Weight in 7 Days at Home

You can expect some weight loss in a week. Photo CreditMedioimages/Photodisc/Photodisc/Getty Images

Seven days isn't enough time to dramatically change your body. But if you just want to drop a couple of pounds before a holiday or another pressing deadline, you can achieve some results. Just don't push yourself to extremes. Keep your weight loss goals safe and incorporate your week-long behaviors into a longer weight loss program if you want to see long-term results.

Step 1

Jumping rope is an effective option. Photo Credit John Howard/Digital Vision/Getty Images

Get 150 to 250 minutes of moderate aerobic exercise in the week for safe weight loss, as recommended by the American College of Sports Medicine. This means working out for about 22 to 36 minutes per day. Do simple exercises in your home like jumping jacks or walking around the block, rather than heading to the gym. If you have a treadmill you can walk indoors and if not you can walk up and down your stairs or march in place. Jumping rope is another effective option if you have limited space; you can even do exercises like lunges and squats quickly to raise your heart rate and build muscle in your legs.

Step 2

Incorporate stairs into your exercise. Photo Credit fatchoi/iStock/Getty Images

Increase your moderate exercise beyond 250 minutes for more significant weight loss. According to the ACSM, exceeding 250 weekly minutes of moderate aerobic exercise is associated with clinically significant weight loss. Add these extra minutes of exercise to your routine by adding short 10-minute workouts that you can fit in at home. A simple 10-minute workout could include five minutes of walking up and down the stairs, two minutes of squats and three minutes of jumping rope. Alternatively, you could ride a stationary bike for three minutes, march in place for five minutes and finish by doing jumping jacks for two minutes. Use whatever combination of exercise works for you.

Step 3

Eat a diet that's rich in fruits, vegetable and whole grains like brown rice and whole wheat breads. Photo Credit Photopa1/iStock/Getty Images

Eat a diet that's rich in fruits, vegetable and whole grains like brown rice and whole wheat breads. Include lean proteins from meats, poultry, fish and legumes. Avoid saturated fats, found in animal products, but include healthy fats like olive oil. For example, a healthy meal might consist of a large salad made with lettuce and other veggies, lean turkey breast, whole wheat croutons, olive oil and vinegar dressing.

Step 4

Create a daily calorie deficit of between 500 and 1,000 calories from your calories burned exercising and by reducing your calorie intake. For example, if you burn 300 calories exercising you need to reduce your intake by 200 calories to reach a 500-calorie deficit. At this rate you can expect to lose one to two pounds in a week.

Step 5

Track your calories. Photo Credit Ableimages/Digital Vision/Getty Images

Track your calories using a heart rate monitor or with an online calorie calculator like those found at HealthStatus.com, ExRx.net or CalorieLab.com.

Warnings

• Always talk to your doctor before trying to lose weight. Women should eat at least 1,200 calories per day and men need to eat at least 1,800 calories.

Tips

• Fill your home with positive motivation. For example, write quotes such as "Seven days without exercise makes one weak" on your mirror, or place a "before" photo on your refrigerator.