Tank Top-Ready Biceps

Summertime means sleeveless dresses, tank tops, capped sleeved shirts and camisoles. Though you feel comfortable to wear long sleeves, soft biceps might not be what you expect to show off once the weather heats up. If you're feeling this way about your arms, your biceps can be sculpted with exercises to change the shape of your upper arms.

In the gym

The gym is intimidating if you're a newbie, but you can perform biceps exercises with a dumbbell or barbell and look like a professional. Use the barbells, which come in specific weight ranges, or add weight plates to an EZ bar. You're not sure what the right amount of weight is? If you are swinging the weights up or curling your shoulders inward to lift the weights, then the weight is too heavy for you. Do not worry if you are not curling a lot of weight. Ego is a quick way to get injured in the gym.

In the home

You don't have a gym membership or prefer not to go to the gym? That's okay. Biceps curl exercises are easily done from home with basic workout equipment such as bands or neoprene dumbbells. These exercises are the fundamentals of weight lifting. Once you've mastered these curls, move on to other exercises for your biceps.

Biceps

You may not be looking for perfect peaks like a bodybuilder, but sculpted biceps will get your arms some attention. There are several ways to perform curls, but if you're just beginning, start with a regular curl. Curls can be performed with both arms simultaneously or alternated. Proper form is important to get the full effect of any exercise, so try your best to do so.

Biceps curls

At the gym you'll have a plethora of workout equipment to choose from, but choose the proper amount of weight. If it's too light, opt for heavier weights and vice versa. With your elbows to your sides, palms facing in, raise one arm up until your arm is vertical and your palm is facing your shoulder.

Hammer curls

Just as a regular curl, you'll place your arms to your sides with your palms facing your sides. Raise your arms up in the vertical position so your thumb faces your shoulder. Although it may be bit awkward with the tubing handles; it can be done. Use your hand weights if you don't care for the way the band feels during the movement.

Reverse curls

Reverse curls still target your arms, but it uses an over hand grip that is shoulder with apart. Using a barbell, bring the bar up until the forearms are extended and vertical. Lower your arms until each are fully extended and repeat the motion.

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