1109-biceps-abs-1

TOP 4 BICEPS WORKOUTS

Standing Cable Curl

how to

Stand holding a bar attached to a low-pulley cable with an underhand grip, elbows extended. Keep your abs tight, chest up and head straight as you contract your biceps to curl the bar toward your chest, keeping your elbows at your sides throughout. Hold and squeeze the contraction at the top, then slowly return the bar along the same path.

rounds

3 rounds 12 reps

Seated Dumbbell curl

how to

Set on a bench, holding the dumbbell in your hand between your legs.Slowly lift it up so your elbow is almost at your chest. Then slowly go down. Repeat.

rounds

3 rounds 12 reps

Barbell Preacher Curl

how to

Set up a preacher bench so the top of the pad fits securely under your armpits. Take a shoulder-width, underhand grip on a straight bar or EZ-bar and position your arms parallel to each other on the pad. Keep your feet flat on the floor and your head straight as you flex your biceps to bring the bar as high as possible. Don’t allow your elbows to flare out or come off the bench. Flex strongly at the top before slowly returning the bar along the same path, stopping just short of full elbow extension before starting the next rep.

rounds

3 rounds 12 reps

DUMBBELL ALTERNATE BICEP CURL

how to

As you keep your upper arms stationary inhale and start to curl the dumbbell of the right arm as you rotate your hand so that at the top of the movement your palm facing up and your small finger is higher than the thumb. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position as you exhale and then repeat the movement with your left arm. Continue alternating in this fashion until you perform the desired amount of repetitions for both arms.

rounds

3 rounds 12 reps