What are some good bicep workouts?!
Question: Everyone is diffrent, your body will repond diffrently then someone elses. I like concentration curls.
Answers: Everyone is diffrent, your body will repond diffrently then someone elses. I like concentration curls.
barbel curls (standing or sitting with that arm rest), concentrated curls, hammer curls, preacher curls.
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bicep curls, biceps concentration, hammercurls &biceps curls on an inclined plane.Decrease the weight and increase the repeatation.
Hey dude this are called 21's grab your dumbbell one at a time from a standing position lift half way to were it looks like you are gonna shake someones hand and back down 7 times then bring the weight all the way up to your shoulder and back down to your waist 7 more times then do 7 full reps that will rip your biceps up then sit down put your elbow to the inside of your knee and lift 3 sets of whatever you can do that is the best way to isolate your bicep believe me you will notice results in a week
Hammer curls - hold dumbells with wrists against side of thighs and lift to chest/upperarm bending at the elbow and making sure not to move your shoulder
Barbellcurls - the same but the final 1/3 of the lift turn your wrist/forearm so that your wrist ends up facing your pec
Concentration curls - sit down, resting elbow on leg or bench and lift, making sure that you focus on lifting with your bicep
For all of these try to go for low reps with heavy weights, between 5-10 reps in 1min then a minute rest for 5 sets in total. You know you've got the right weight when that last few reps of the last set cause muscle failure (you cant complete with proper form).
If you're eating a decent diet with enough calories and protein then you should see decent bicep gains, all without having to visit a gym!