BICEP BLOW UP – Biceps Workout at Home with Dumbbells | No Repeat
Barbell curls bicep workout
Dumbbell curls: Similar to barbell curls, but dumbbell curls allow you to move your arms independently, which can help to prevent imbalances.Opens in a new windowweighttraining.guide
Dumbbell curls bicep workout
Hammer curls: These curls target the brachialis muscle, which is located underneath the biceps and helps to give your arms thickness.Opens in a new windowsteelsupplements.com
Hammer curls bicep workout
Concentration curls: These curls isolate the biceps and can help to improve your peak bicep.Opens in a new windowfitnessprogramer.com
Concentration curls bicep workout
Chin-ups: This is a compound exercise that works your biceps, back, and core. It is a great way to build overall upper body strength.Opens in a new windowoutlift.com
Chinups bicep workout
When designing a bicep workout, it is important to choose exercises that target all of the different heads of the biceps. You should also aim to do 3-4 sets of 8-12 reps per exercise. Be sure to rest for 30-60 seconds between sets.
Here is an example of a bicep workout that you can try:
Barbell curls: 3 sets of 8-12 reps
Dumbbell curls: 3 sets of 8-12 reps
Hammer curls: 3 sets of 8-12 reps
Concentration curls: 3 sets of 12-15 reps
Chin-ups: 3 sets as many reps as possible
This is just a sample workout, and you may need to adjust it based on your own fitness level and goals. Be sure to listen to your body and take rest days when needed.
Here are some additional tips for getting the most out of your bicep workouts:
Use a weight that is challenging but allows you to maintain good form.
Focus on squeezing your biceps at the top of each contraction.
Don’t swing your arms. Keep your movements controlled.
Breathe normally throughout your workout.
Warm up before your workout and cool down afterward.
With hard work and dedication, you can build strong, defined biceps.