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Bulking Biceps

Perhaps no other part of our body is more scrutinized than our arms. And the most defining part of our arm fitness is the bicep! While the biceps get worked during general exercises, biceps should be a regular focus of your workouts. Follow these three easy workouts to target your biceps and get them into the shape you want. 

 
  • 1 Standing Barbell Curl
    • Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso.
    • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
    • Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
    • Hold the contracted position for a second.
    • Slowly begin to bring the bar back to starting position as your breathe in.
    • Repeat 10-15 times.
    2 Seated Close Grip Barbell Curl
    • Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs.
    • Your legs should be spread with the knees bent and the feet on the floor.
    • Use your arms to pick the barbell up and place the back of your upper arms on top of your thighs.
    • Grip the bar so that your hands are closer than shoulder-width apart.
    • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move.
    • Continue the movement until your biceps are fully contracted and the barbell is at shoulder level.
    • Hold the contracted position for a second as you squeeze the biceps.
    • Slowly begin to bring the barbell back to starting position as your breathe in.
    • Repeat 10-15 times.
    3 Incline Inner Bicep Curl
    • Hold a dumbbell in each hand and lie back on an incline bench.
    • The dumbbells should be at arm's length hanging at your sides and your palms should be facing out.
    • Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids.
    • Continue the curl until the dumbbells are at shoulder height.
    • After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
    • Repeat 10-15 times.

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