Warm Up Stretches for Biceps Exercises

Series Summary

Many people want to lose weight, and despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness though. Working out can also help build healthy bone density, muscle strength, and joint mobility. It can also reduce your general health risks, boost the immune system, and help with depression and insomnia. Whether your reason for exercising is to lose weight, or improve muscle mass, working out is always a good idea to help promote the health of your body and mind.

While there are a number of exercises that can strengthen and shape your biceps to give them more tone, some people don't have access to weight machines or the time to make it to the gym. In this free video series, a trainer and conditioning specialist will teach you a number of in-home biceps exercises. Starting with stretches, you'll move on to dumbbell 21's and drop sets, as well as a number of curls. You'll also learn how to do medicine ball curls, weighted ball curls, and cool down stretches. By following these training tips for working out the biceps, you'll see results by the time you make it home!

Video Transcript

"Hello I am Kyle Brayer and this is Kerri and today we will be going over the in-home bicep workout. You want to make sure that you warm up properly, so a good set of jumping jacks as well as some time on the treadmill or the elliptical if you are at a gym or you own one in your home would be appropriate. As far as your stretching goes, we are going to have Kerri, she is going to interlace her fingers and she is going to roll her palms away from her body, she is going to straighten out her arms and she is just going to kind of roll her back. This is going to help stretch out the back as well as stretch out all the way down through the arms and the wrists. We are going to be doing a lot of exercises for the biceps that will involve the forearms and the wrists. So you can give her a nice stretch here. She is breathing in through her nose and out through the mouth the whole time. She will ease out of this; when you are at home you want to do these stretches for a good thirty seconds at a minimum. Now she is going to put her hands behind her back, and this will actually stretch out the chest. She is going to lift them up, keeping those arms as straight as possible. She will feel this in through the deltoids, down through the arms and also in the chest. Breathing in through her nose and out through her mouth. And last she will do the tricep stretch, so a stretch we have done earlier where she is going to take one hand up and over her head. She can grab the opposite tricep and pull with slight pressure with this hand. So you can give her a nice pull here in the tricep down through the deltoid and a little bit on the bicep as well. She is keeping posture and breathing throughout the entire exercise. And that will conclude your warm-up and stretch."