Dumbbell Workout
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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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Time |
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NORMAL CURLS |
HAMMER CURLS |
REVERSE CURLS |
CONCENTRIC CURLS |
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2 Sets of 10 - 12 lifts with 30 seconds between sets. |
2 Sets of 10 - 12 lifts keeping your palms facing each other. |
2 Sets of 10 - 12 slow lifts. Keep palms facing down. |
2 Sets of 10 - 12 lifts each side - full range of movement. |
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X BODY CURLS |
HIGH BENCH HAMMER CURLS |
ZOTTMAN CURLS |
2 ARM PREACHER CURLS |
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..  |
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2 Sets of 10 - 12 lifts with 30 seconds between sets. |
2 Sets of 10 - 12 lifts keeping your palms facing inwards. |
2 Sets of 10 - 12 slow lifts. Palms facing downwards at end. |
2 Sets of 10 - 12 lifts. Use standing incline bench if no preacher. |
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Aim to work through all 8 exercises - however if you feel tired or sore, work for the first 4 / 6 only - don't train sore muscles.
If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. |
STRETCH AFTER EACH EXERCISE
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BICEPS MUSCLES STRETCH  | |||
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