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Bicep Workouts: 17 Min Workout With Scott Herman

By Chris Davis

Experience
Beginner (1-2 years)
Time
47 minutes/day
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, EZ Bar
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description
Source: www.popworkouts.com

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.

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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.

Wide-Grip Standing Barbell Curl demonstrationPlay Wide-Grip Standing Barbell Curl demonstration
3 sets, 8 reps, (rest 60s)
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.
Show Alternative Exercises
Close-Grip EZ-Bar Biceps Curl demonstrationPlay Close-Grip EZ-Bar Biceps Curl demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Alternating Dumbbell Curls
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Cross-Body Dumbbell Hammer Curl demonstrationPlay Cross-Body Dumbbell Hammer Curl demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/14/2019, EST


Last Updated: 8/17/2020, EDT

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