Bicep Workouts focus on your arms, especially working your bicep muscles. Bicep workouts also utilize the two surrounding muscle regions, your triceps and forearms.
Your upper biceps are best worked by Straight-Bar Curls (Wide-Grip) and Hammer Curls. The middle area of your biceps is defined by Inside-Grip EZ-Bar Curls and Alternating Dumbbell Curls. The sides of your biceps are worked by the Side Curls. Focus on the bicep muscles that you are trying to train. Make sure to let them do the work throughout your bicep workouts.
Push as hard as you can throughout the workout. Remember to breath in during the resting phases, and breath out during the power phases. Proper breathing is important during bicep workouts. For bar curls, you want to inhale on the way down, as you let the dumbbells rest by the side of your body. Then, exhale on the way back up.
Breathing correctly will help make your bicep workouts more effective. Breathing properly will help get the blood flowing to your biceps for proper muscle building. Also, this will allow you to have more oxygen ready. Often this will allow for more lifts throughout your biceps workout.
Bicep Workout Routine
Bicep Workouts require that you push yourself, but make sure not to use your body weight improperly. People tend to arch their back during arm curls. Avoid doing this, it’s just not worth the back pain later. Do 3 sets of each exercise. 8 reps of each exercise per set. On the first set, do drop sets. This means that when you’re done with the normal set, find smaller weights and continue to lift 6-8 reps. Continue to find lower weights, drop them down, do another 10-15 reps.
Bicep Workouts (17 Min) Routine- Routine Sets & Reps
- Straight-Bar Curl (Wide-Grip)
- Inside-Grip EZ-Bar Curl
- Alternating Dumbbell Curl
- Hammer Curls
- Side Curls
This muscle building workout can be done by men or women. People often do bicep workouts 2 times per week. You can alternate bicep workouts with days where you do upper body/chest workout. Also, many people opt to do lower body workouts on the same day as biceps workouts.
Bicep Workouts For Men
This workout is a typical bicep workout for men. The amount of reps will allow you to increase muscle strength, size, and definition. Decrease the amount of weight, and increase the amount of reps if you are looking to tone your biceps instead. For strength, do less reps at much higher weight. The Joe Manganiello Werewolf Workout adds bicep curls to his chest workouts. After about 20 minutes of alternating the two muscle groups, and never stopping, he says it feels like he’s doing wind sprints.
Bicep Workouts For Women
If you are going for bulk, stick to the recommended reps. However, if you are looking for a bicep workout for women that involves toning your biceps, then do more reps at lower weight. Increase to 20 reps per exercise. Weave in cardio training right before and after your bicep workouts for maximum gain. This will allow you to burn calories, while you’re toning your biceps. For lean muscle gains, always do more reps at a faster frequency than the typical workout.
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