Biceps Superset
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Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises, followed immediately by performing another upper body exercise, such as a press up.  The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. Focus on performing each exercise with the desired amount of reps, and then immediately follow this by performing a comfortable amount of press - ups (no more than 6 - 8 PRESS - UPS). You will find that as you continue with your workout, your arms will soon become tired, and the amount of press - ups you can perform will reduce. Remember you can always adjust your press - up position to make them easier, however focus on working the biceps muscles, by performing all exercises correctly. Click on each image for a full exercise description! |
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NORMAL CURLS |
CLOSE GRIP CURLS |
CONCENTRIC CURLS |
REVERSE CURLS |
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2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. |
2 Sets of 8 - 12 lifts keeping your hands close together. |
2 Sets of 8 - 12 reps - arms in contact with your knees. |
1 Set of 10 - 12 slow lifts - keep palms facing downwards. |
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WIDE GRIP CURLS |
HIGH BENCH PREACHER CURL |
STRETCH AFTER EACH EXERCISE
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BICEPS MUSCLES STRETCH  | |
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8 - 12 Slow lifts with arms wide - never force the weight up. |
8 - 12 lifts keeping good technique - full stretch each arm. |
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Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. If you click on each image, it will give you a full exercise description. |
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