Bicep Workouts

Bicep workouts are my favorite workout because I see results so quickly, and there's nothing like seeing results to increase my motivation! I typically include a lot of bicep curls in my workouts, using either a set of dumbbells or an exercise band. Two of the best bicep exercises are the dumbbell curl and the hammer curl, but there's a great variety of arm exercises to choose from below.

The best bicep workout is going to include a number of exercises that are rotated frequently. Different exercises will hit the biceps from different angles, so rotating the exercises frequently is the key to great bicep workouts. Another way to mix up bicep workouts is to alternate between using dumbbells and an exercise band. Always include bicep workouts in your upper body workout.

Alternating Curl with Dumbbells: Stand with a dumbbell in each hand and let your arms hang naturally toward the floor with your palms facing forward. Curl the dumbbell in your right hand up to your right shoulder while squeezing your bicep muscle. Lower to start position while curling the dumbbell in your left hand to your left shoulder. Continue in this pattern for the desired number of reps.

Sevens: Stand with a dumbbell in each hand and let your arms hang naturally toward the floor with palms facing forward. Curl both dumbbells up to waist level while squeezing your bicep muscles. Lower to start position. Repeat 6 more times. Now curl both dumbbells up to your shoulders. Lower to waist level. Repeat 6 more times. Now curl both dumbbells up to your shoulders and lower to start position. Repeat 6 more times.

Twisting Curl with Dumbbells: Stand with a dumbbell in each hand and let your arms hang naturally toward the floor with your palms facing each other. Curl the dumbbell in your right hand up to your right shoulder while rotating your right hand to a palm-up position and squeezing your bicep muscle. Lower to start position while curling the dumbbell in your left hand to your left shoulder while rotating your left hand to a palm-up position and squeezing your bicep muscle. Continue in this pattern for the desired number of reps.

Seated Inner Bicep Curl: Sit on a bench with a dumbbell in each hand and let your arms hang naturally toward the floor with your palms facing each other. Curl the dumbbells out and up, twisting your palms so that they are in a face-up position at the top of the movement. Lower to start position.

Hammer Curl with Band: Place your foot on the middle part of the exercise band. Grab the ends with your palms facing toward each other. Curl both hands up to your shoulders while squeezing your bicep muscles. Lower to start position.

Lying Curl with Band: Secure an exercise band around a sturdy, immobile object, near floor height. Face toward the object, lie on your back and grab both ends of the band. Curl both hands up to your shoulders while squeezing your bicep muscles. Lower to start position.

Bicep workouts are tough, but you'll see quick results. Always remember to squeeze your bicep muscles at the top of the movement to get the most out of your bicep workouts!

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