Bicep Workout

For this workout, perform 3 sets of 12 repetitions for each exercise, resting 60 seconds between sets. For the warm-up, perform 10 reps of each exercise for only one set. Using a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it is too hard, slightly decrease it.

Equipment Needed: Dumbbells, Barbells

Workout Time: 40 minutes

Estimated Calorie Burn: 310

1. Dumbbell Alternate Bicep Curl

1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip:Remember to twist the palms back to the starting position (facing your thighs) as you come down.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Variations:

• There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.
• You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

2. Concentration Curls

1. Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight.
2. Raise the dumbbell up to your shoulder, bending at the elbow.
• Keep your elbow on your inner thigh throughout.
• Complete all reps on one side before switching to the other side.

3. Curl

1. Hold a barbell underhand with your hands shoulder-width apart and your arms straight.
2. Raise the barbell up to shoulder height, keeping your elbows at your sides.
• Lower the barbell back to a straight arm position.
• Do not rock your upper body back and forth as you lift and lower the barbell.

4. Preacher Curl

1. Kneel on the floor with your chest and elbows on the ball. holding the dumbbells with your arms extended over the ball.
2. Raise the dumbbells up to shoulder height, finishing with your palms facing back.
• Do not round your lower back as you raise the dumbbells.

5. Incline Dumbbell Curl

1. Lie on an incline bench holding dumbbells by your side with your arms straight, palms facing forward.
2. Raise the dumbbells up to your shoulders, bending at the elbows and turning at the wrists to finish with your palms facing back.

6. Alternate Hammer Curl

   

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.