The Bicep Builder
2025-01-21
This workout is designed to help you build stronger and more defined biceps. Through a focused series of exercises, you will target different areas of the bicep muscles, promoting muscle growth and improving your overall arm strength. Ideal for both beginners and advanced fitness enthusiasts, this routine ensures a comprehensive approach to bicep development, enhancing both size and endurance. As you progress, you’ll notice increased power in pulling movements and a more sculpted appearance.
Barbell Curl
From PureGym
The Barbell Curl is a fundamental exercise targeting the biceps, involving lifting a barbell with palms facing forward while keeping elbows close to the torso. Start with your feet shoulder-width apart and slowly curl the barbell upwards, contracting the biceps at the top. Maintain a controlled form to avoid using momentum and engage the muscle effectively. It's essential for building size and strength in the upper arms, often incorporated in various strength training regimens.
Hammer Curl
From Michael Z
The Hammer Curl is a strength exercise that targets the biceps and forearms by curling a pair of dumbbells with a neutral grip. It helps in enhancing muscle definition and grip strength. This exercise can be performed either standing or seated.
Concentration Curl
From XDREAMBODY
The Concentration Curl is an isolation exercise that targets the biceps, performed by sitting on a bench and curling a dumbbell with one arm while bracing the elbow against the inner thigh. This exercise helps to enhance the peak of the bicep muscle and improve muscle symmetry. It also minimizes the involvement of other muscle groups, offering a focused contraction on the biceps. Ensure proper form by keeping a controlled motion and avoiding swinging the dumbbell. It is suitable for all fitness levels and can be easily modified by adjusting the weight.