Building your biceps is important, not only to look good, but also for functional reasons. Lifting a child, carrying groceries, moving furniture… and pretty much everything we do.

Your arms respond to targeted training very quickly. You can see results in as fast as 2 weeks if you train correctly, eat clean and drink plenty of water and get high quality sleep.

Here is a workout you can follow 2 times per week for your arms. Do 12-15 reps and 2 sets for each exercise.

*REMEMBER, never sacrifice form for weight. Choose a lighter weight (but worth it) that allows you to complete your set correctly rather than using a heavier weight and hurting yourself with incorrect form. Keep your wrists strong and your elbows still. Also minimize any momentum. Swinging the weight s is dangerous. Each exercise should be slow and controlled. 

#1. Twisting Biceps Curl

Standing with your feet hip width apart, holding a 10-15lbs dumbbell in each hand at your sides with your palms facing your thighs.

Keeping your elbows close to your body, curl your hands toward your shoulders, rotating your forearms so your palms face your body at the top. Slowly reverse and repeat 12-15 times.

#2. Cross-Body Biceps Curl

Standing with your feet hip width apart, holding a 10-15 lbs dumbbell at your sides with your palms facing your body.

Bend one arm to curl the weight across your body toward your opposite shoulder. Lower back down and repeat, alternating arms.

#3.Dumbbell Curl On Preacher Bench

Start by sitting or standing behind a peacher bench, holding a 10 lbs dumbbell in each hand, palm facing up.

Bend one elbow to bring the dumbbell toward your shoulder, making sure your upper arm stays stationary as you move. Slowly lower your arms keeping a slight bend in your elbow. Do 12-15 reps on the same arm and then switch arms and repeat reps on opposite arm.

#4. EZ Bar Curl On Preacher Bench

Start by sitting behind a preacher bench holding an EZ bar (zig zagged barbell) with both hands placed like picture above, palms facing up.

Keep your triceps in contact with the pad and bend your elbows bringing the weight toward your shoulders. Lower weight slowly and controlled making sure not to hyper-extend your arms at the bottom. Do 12-15 reps.

#5. Concentration Curl With Dumbbell

Start by sitting on the edge of a flat bench or chair. Place legs a little wider than shoulder width apart. Hold a 10-12lbs dumbbell in one hand and place the other hand resting on opposite thigh. Lean forward at the hips so that your elbow holding the dumbbell is resting on the same side inner thigh for stability.

Keep your elbow in contact with your leg and raise the dumbbell up toward your shoulder(palm facing your shoulder). Hold for a moment and slowly lower to repeat 12-15 reps on that side before switching arms.

~ After you finish this biceps workout, which is about 20 minutes long. Take 5 minutes to stretch your biceps to prevent next day soreness. Remember to hold a stretch for 20 to 30 seconds.

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