Arm Equation Part Two: Bicep Workout

Arm Equation Part Two: Bicep Workout

Tone Those Arms with this Bicep Workout

In carrying on with our at-home exercise installment, I’m going to show you how to strengthen and hopefully tone the counterparts of your triceps: the biceps. As my high school baseball coach would say, “Curls for the Girls”, the appeal of having defined arms should apply to both men and women. By implementing this at-home bicep workout, you should have a complete arm workout that, along with your sustainable nutrition regime, can give you the toned or sculpted arms you want!

Try this great bicep workout

When it comes to exercising your biceps there really is no secret, you just curl!

There are some variations that work the arm and forearm differently but in general the principles remain the same. For this bicep workout you will once again need dumbbells or resistance bands!

Bicep Curl

The traditional bicep curl! This can be performed either standing or sitting and either one arm at a time or both arms at once. Bring the weight all the way down to your side at rest and explode up and concentrate on the contraction! A slight twist at the pinnacle of the contraction can really work the biceps.

Arm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep Workout

Hammer Curl (alternative: across body)

This is variation of the traditional curl that hits the forearms a little more. Once again, this can be performed either standing or sitting and either one arm at a time or both arms at once. A slight variation is instead of bring the weight straight up you can bring it up across the torso to where the weight almost hits the bottom of your opposite working arm pectorals! Here is an example: Cross Body Hammer Curls

Arm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep Workout

Reverse Grip Curl

Like the hammer curls this really taxes the forearms and your grip as well! Once again, this can be performed either standing or sitting and either one arm at a time or both arms at once. Focus on the contraction!

Arm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep Workout

Band Curl

If you got resistance bands around you can use them to workout your biceps as well! Spread your feet wider over the band to increase the resistance. Likewise, if your feet are closer together the resistance will be less!

Arm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep Workout

Concentration Curl (alternative: standing)

These are where you can tax your biceps the most and build muscle! They are so good because they isolate the biceps and you can’t use your shoulders or swinging the weights to do the movement. Only your biceps are used to lift the weight, really working them. Likewise, you really want to concentrate on the contraction stage of the exercise to really make tithe most effective! A slight twist at the pinnacle of the contraction can really work the biceps. This can also be done standing like this: Standing Contraction Curl

Arm Equation Part Two: Bicep WorkoutArm Equation Part Two: Bicep Workout

Wrap-Up

Doing all of these exercises or combining them with a couple tricep exercises, you can really work your entire arm! By doing this convenient bicep workout at-home you have no excuse to skip it!

These easy exercises will allow you to concentrate and spot-train your biceps.

Along with your nutrition regime and a combination of tricep exercises you will have amazing toned, defined arms!

Josh Anderson
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Arm Equation Part Two: Bicep Workout
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