Bicep Workouts

3 very simple bicep workouts that can be done in about 20-30mins before a nice cardio session. Remember you dont need to spend hours in a gym to make your workouts effective.

Dumbell curl-

1. In correct posture, stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
3. Under control, lift the weight directly up while focusing on biceps muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and reverse the motion back up.

Concentration Curl-

1. Sit on a bench slightly leaning forward.
2. Keep your abdominal muscles tight, chest up, and elbow in. Your elbow should remain stable, in a fixed position, just inside from your knee.
3. Under control lift the weight directly up, focusing on your muscle.
4. Stop when the weight is 90° from your elbow joint and reveres the motion back down.
5. Under control lower the weight down, stop before your elbow is straight and reverse the motion up.

Machine Biceps Curl-

1. In correct posture, sit on a bicep machine. During the exercise, keep your back flush against the back pad.
2. Keep your abdominal muscles tight, chest up, and elbows in. Your elbows should remain stable in a fixed position on the pad.
3. Under control, lift the weight directly up while focusing on your bicep muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stopping just before your elbows are straight and reverse the motion back up.