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A Good Workout For The Biceps
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Bicep Workouts for Seniors

As you age, it is very important to keep both your health and your strength up.  It does not matter when you begin to actually use weights to build your biceps but just that your doctor has given you the health okay to go ahead.  This will give you long lasting strength in your arms as well as definition to allay those fears of flabby upper arms.  Begin your workout by walking for ten or fifteen minutes and make sure you stretch after your biceps workout is over. 

For beginners, cable works best but as you gain experience and strength you can move over to the dumbbells.

Cable Pulley Curls

This exercise will work the entire biceps muscles.  This biceps exercise can be used with just one or with two arms.  You will want to stand in front of the pulley and take a hold of the bar handle with your hands, palm facing up.  You will want your feet about a shoulder width apart and place your hands down by your side. 

Raise your arms slowly in a semicircle until the bar reaches your chin.  Flex your biceps muscle as you do this exercise.  Slowly lower the bar back down to the starting position.  Do three sets of fifteen reps.

You must be in full control of your weights as you do these biceps workouts.  Do not sway or use your back or torso to help you with it.  Do not jerk or have your arms moving away from your side.

Machine Curls

You will want to sit in the machine with your arms running next to each other down to the area where you will grab a hold of the bar.  The pad should fit under your armpit.  You want to use a grip with your palms facing up and approximately a shoulder length apart. 

Use your biceps to curl the machine up until it reaches under your chin.  Flex your biceps on the way up.  Pause for a one count and then slowly bring your arms back down again to the starting point.  Do three sets of fifteen reps.

Reverse curls can be done this way as well and as you move your grip up or down on the bar you can also work different areas of your biceps muscles. 

Pull-Ups

This exercise does not need anything other than a chin bar as you will be using your own weight as the weight for this biceps exercise.  Make sure that your grip is narrow however to fully work out your biceps muscles.

You would jump or have a spotter lift you up to the pull up bar.  You should place your hands about half a foot away from each other.  Straighten your arms and keep your legs either straight or bent and crossed.

Slowly pull yourself up to the bar by bending you arms at the elbow.  At the top of this biceps exercise your chin should be above the bar.  Hold this for a one count and then slowly lower yourself back to your starting point.  Repeat. 

This is a very hard exercise for some, especially if you have been living a sedentary lifestyle.  Try to complete a full, correct form, at least once or twice.  Grow to do fifteen repetitions and two sets.

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