Build Your Biceps

Although we may not think about it much, we are constantly using our arm muscles, especially our biceps. When we open a door or drawer, pick up a child, put on clothes, make food, or countless other daily tasks, we use our biceps. Keeping these strong and fit are helpful no matter your age or circumstance. By doing regular bicep exercises, like the ones listed in this workout, you can keep your biceps strong, and even work to make them very toned and muscular. 

  • 1 Close Grip Crunches
    • Hold the chin up bar with an underhand grip. Have your hands about 6 inches apart.
    • Now let your body hang with your arms straight
    • With your feet crossed, face straight and elbows pointed down, pull your body up until your chin is just above the bar.
    • Lower yourself back to the starting position
    • Complete 5 sets of 5 reps
    2 Dumbbell Biceps Curl
    • Have a dumbbell ready in each hand, using an underhand grip with palms facing forward
    • Let them hang at normal length on the sides
    • Without moving your upper arms, curl the weights up heading towards your shoulders
    • Slowly lower your arms back down to your sides
    • Complete 5 sets of 10 reps
    3 Dumbbell Incline Curl
    • Put the incline bench at a 60 degree angle
    • Grab the dumbbell in each hand so your thumbs are touching the plates
    • Lay on the bench holding the dumbbells at arms length, palms facing each other
    • As your curl the weights, make sure to be rotating your wrists so your palms face you
    • Lower the dumbbell back down
    • Complete 5 sets of 10 reps
    4 Towel Row
    • Get ready by laying under a squat rack with your legs staying straight and bar set a few inches higher than your arms length
    • Wrap two hand towels over the bar
    • Keep them shoulder width spaced apart from each other
    • With both hands grab both towels
    • Pull your body up towards the bar, keeping your body straight
    • Hold for 5-10 seconds, then release back down
    • Complete 5 sets of 10 reps

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