Biceps Workout
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If you’re looking to build bigger, stronger biceps then you need to incorporate the best bicep dumbbell workout into your workout routine. This collection of 22-arm exercises will help you build muscle and get the arms you’ve always wanted.
Start by performing 2-3 sets of 8-12 reps of each exercise, with a moderate weight. As you get stronger, increase the weight and lower the reps. Remember to focus on form and not lifting too heavy too soon – this can lead to injury.
So, without further ado, let’s get into the best biceps workout for building muscle.
1. Seated Alternating Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps
2. Standing Resistance Band Hammer Curl – 4 sets of 12, 10, 8, and 6 reps
3. Barbell Curl – 4 sets of 12, 10, 8, and 6 reps
4. Standing Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps
5. Incline Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps
6. Preacher Curl – 4 sets of 12, 10, 8, and 6 reps
7. Concentration Curl – 4 sets of 12, 10 ,8 ,6 reps
8. Resistance Band Hammer Curl – 4 sets of 12, 10, 8, and 6 reps
9. Seated Dumbbell Curl – 4 sets of 12, 10, 8, and 6 reps
10. Standing Resistance Band Curl – 4 sets of 12, 10, 8, and 6 reps
11. Hammer Curl – 4 sets of 12, 10,8, and 6 reps
12. Alternating Dumbbell Curl – 4 sets of 12,10,8,6 reps
13. Spider Curl – 4 sets of 12 ,10 ,8 ,6 reps
14. Zottman Curl – 4 sets of 12,10 8,6 reps
15. Cable Curl – 4 sets of 12 ,10 ,8 ,6 reps
16. Reverse Grip Curl – 4 sets of 12, 10, 8, and 6 reps
17. EZ Bar Curl – 4 sets of 12,10,8,6 reps
18. Hammer grip Dumbbell Curl – 4 setsof 12, 10, 8, 6 reps
19. One Arm Resistance Band Curl – 4 sets of 12, 10, 8, and 6 reps
20. Seated Alternating Resistance Band Curl – 4 sets of 12, 10,8 6 reps
21. Standing Resistance Band Spider Curl – 4 sets of 12, 10,8 6 reps
22. Hammer Grip Resistance Band Curl – 4 sets of 12,10 8 6 reps
With this list of the best biceps workouts, you can mix and match them to create the perfect arm workout for your needs. Whether you’re a beginner or a seasoned pro, these moves will help you build muscle and get stronger. So grab some dumbbells and get to work!