Bicep workout
Biceps Workout Breakdown
Welcome to today's biceps workout! We'll be focusing on building and strengthening those bicep muscles with four effective exercises. Let's get started!**
1. Dumbbell Hammer Curls
Sets 4
Reps 10
Instructions
1. Stand tall with a dumbbell in each hand, palms facing your torso.
2. Keep your upper arms stationary and curl the weights while keeping your palms facing inward (like you're holding a hammer).
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the weights back to the starting position.
Tip Focus on controlled movements and avoid swinging your arms.
2. Dumbbell Biceps Curls
Sets 4
Reps 10
Instructions
1. Stand with a dumbbell in each hand, arms fully extended and palms facing forward.
2. Curl the weights up towards your shoulders while keeping your upper arms stationary.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the weights back to the starting position.
TipKeep your elbows close to your torso to maximize bicep engagement.
3. Single Dumbbell Biceps Curls
Sets 4
Reps 10 each arm
Instructions
1. Stand or sit with one dumbbell in hand.
2. Perform a curl with one arm while keeping your upper arm stationary.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the weight back to the starting position.
5. Alternate arms or complete all reps on one side before switching.
Tip Focus on isolating each bicep for balanced muscle development.
4. Concentration Curls
Sets 4
Reps 10 each arm
Instructions
1. Sit on a bench, spread your legs, and hold a dumbbell in one hand.
2. Rest the back of your upper arm on the inside of your thigh.
3. Curl the dumbbell towards your shoulder, squeezing your biceps at the top.
4. Slowly lower the weight back to the starting position.
5. Complete all reps on one side before switching to the other arm.
Tip Ensure you fully extend your arm at the bottom for a complete range of motion.
Workout Tips
Rest Take 60-90 seconds of rest between sets.
Form Maintain proper form to prevent injury and target the correct muscles.
Weigh Choose a challenging weight that allows you to complete all sets and reps with good form.
Progression Gradually increase the weight or reps over time to keep making progress.
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