The Bigger the Better

Working your biceps is certainly a MUST for all exercisers. Bicep exercises significantly exercise the strength and size of your muscles. Optimum results can be achieved by working the muscles for no longer than 15 minutes per day.

With simple equipments such as dumbbells you can begin to see results within the first few weeks.

Equipment

Dumbbells

The Routine

STEP 1

Hammer Curls

Stand up with your body in a straight position and hold a dumbbell in each hand. Each dumbbell should face your torso. Steadily exhale and raise the dumbbells until your shoulder. Hold the weight for few seconds and slowly, lower the dumbbells to the starting position

3 sets x 12 reps

STEP 2

Alternate Hammer Curl

Keep the aforementioned starting position. Slowly curl the right weight until your right shoulder while you breathe out. Slowly return the dumbbell to the starting position and repeat the exercise with the other hand (1 rep). Continue alternating with the same manner

3 sets x 10 reps

STEP 3

Cross body Hammer Curl

Stand up straight with a dumbbell in each hand. Your palms should face in. Raise your right hand until it touches your left shoulder and keep it still for approximately 2 seconds. Slowly return to the starting position. Repeat the same for the opposite side.

3 sets x 12 reps

STEP 4

Concentration Curl

Sit on a chair, spread your legs and with your right elbow facing your right inner thigh and your palms facing towards your face, lift the dumbbell until your bicep is fully contracted. Hold this position for a few seconds and slowly return the weight to the starting position. Repeat this movement with your other hand.

10 reps x 3 sets


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