A personal workout for building bigger biceps
Three Great Bicep Exercises
Dumbbell Single-Arm Isometric Curl
| Grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side. Keep one arm bent 90 degrees as you curl with your other arm. Read more at Men's Health: |  |
Inverted Row
| Lie under a pair of Equalizers with your feet planeted or straight out. Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself. Using towels challenges your grip, so it also builds your forearms. Read more at Men's Health: |  |
Dumbbell Incline Offset-Grip Curl
| Set an incline bench to a 60-degree angle, then grab a dumbbell in each hand so your thumbs touch the plates (instead of holding the center of the handle). Lie on the bench holding the dumbbells at arm's length, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position. Grasp the weight so your hand is against the side of the plate, not in the center. Read more at Men's Health: |  |
Perform three sets of the Inverted Row followed by three sets of the dumbbell single-arm isometric curl and Dumbbell incline Offset Grip Curl. Rest for 60 seconds after each set. Do as many as possible in each set, and complete 10 to 12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days after each session.
RSS Feed
