Biceps 101

Biceps 101

Dumbbell curl

3 sets x 12 reps rest 1 minute

Stand with legs shoulder width apart. Hold a dumbbell in each hand with a  neutral grip. At the start of the movement slowly start rotating the dumbbell into a palm up position. Curl the weights up, pause at the top, then lower back down under complete control back into the neutral position. Then repeat.

Double arm Hammer curl

3 sets x 12 reps rest 1 minute

Stand with legs shoulder width apart. Hold a dumbbell in each hand with a neutral grip. other. Whilst maintaining a neutral grip throughout curl the dumbbells up in line with shoulders, pause at the top, then lower under control  And repeat

Preacher curl

3 sets x 12 reps rest 1 minute

Sit at a preacher bench holding an EZ-bar with an underhand grip. Curl the bar up to the top, pause and squeeze, then lower the bar slowly until your arms are fully straight then repeat.

Dumbbell plate curl

3 sets x 12 reps rest 1 minute

Stand with legs shoulder width apart. rest a single dumbbell on your palms. Curl the weights up, pause at the top and move back in toward yourself to feel a deep contraction, then lower back down under complete control back into the start position and repeat.