Six Basic Bicep Workout Formats -

Six Basic Bicep Workout Formats

bicep workout

Looking to get stronger arms? Then you’re not alone! Want thicker arms? Well you’re in luck, they’re right around the corner. These six moves make up a solid bicep workout.

You’ve probably heard the rumors about how to get huge arms – with big bold muscles! Trust me, that’s not true. If you want to add some serious mass to your biceps, there is no magic arm workout that will do it for you. The six exercises listed below are the absolute best bicep workout. They’re the perfect combination for virtually all athletic levels because the methods are easy, and you are able to vary the weight on the exercises depending on your current skill and ability level. In fact, the only real limiting factor is the amount of time you have available for your workout.

Try To Perform Bicep Workout In First Go

A man and a woman sitting on a table

For beginners, I recommend doing these bicep workout exercises first. The problem many people have is that their first workout usually sucks. This is unfortunate since these exercises actually help to build muscle and give the muscles some kind of “fire.” It’s best to do these first before moving onto other types of workouts.

These six exercises are fantastic bicep workouts. It’s not uncommon to see hundreds if not thousands of these movements performed each day. The problem many people face though is not being able to find time to exercise consistently. When you take away the hours of TV and internet time, the only time you’ll really have to focus on this kind of thing is at the gym.

Starting position: bend over and place the dumbbells across your chest in a starting position. Your arms should be extended in front of you with your palms resting behind your head. Your elbows should be straight and you’re knees should be about equal distance apart. Bend your elbow to form a straight line from your elbow to your wrist.

Front Lifting Bar

A man standing next to a body of water

Using a flat weight bench, slowly lift your dumbbells up to your shoulder-width stance. Let your elbows guide you as you keep your wrists in a straight line. Bend your elbows to form a straight line from your elbow to your wrist. As you slowly lift the dumbbell to your shoulder-width position, use your triceps to squeeze your biceps to make sure they’re the most tensioned part of your body.

Side Lifting Bar

This exercise works out your side deltoids as well as your bicep muscles. Stand with your feet spaced about hip width apart. Place your hands right next to your hips as if you were going to touch them. Squat down and extend your legs and slowly raise your arms overhead.

Summing Up

Standing Shoulder Press: This exercise concentrates more on the triceps. Take a dumbbell in each hand and extend your arms to your sides while your hands are still be held by the dumbbells. Squeeze your biceps together for a few seconds and repeat on the opposite side. Do five to ten reps for each side.

Subscribe to our monthly Newsletter