we love a quick biceps workout 🫰🏾🙂‍↔️ #bicepsday #bicepsworkout | Biceps Exercises
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If I had to build my biceps from spaghetti arms to mountains, this is what I’d do ⬇️ I’d keep it simple and choose three movements that train the elbow flexors through slightly different positions. 1. Preacher Curl: mid to shortened range The preacher curl is a great option for keeping the movement stable and placing a lot of focus on the biceps through the mid to shorter portion of the movement. Because your upper arm is supported, it also reduces your ability to use momentum, making it easier
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Full Arm Day Workout Guide ⬇️ Pick one exercise from each category 💪🏼 🟢 = Beginner 🔴 = Advanced Biceps ⬇️ Long Head: 🟢 Drag Curl 🔴 Bayesian Curl Short Head: 🟢 Concentration Curl 🔴 Single Arm Preacher Curl Brachialis: 🟢 Dumbbell Hammer Curl 🔴 Single Arm Cable Hammer Curl Triceps ⬇️ Lateral Medial Heads: 🟢 Rope Pushdown 🔴 Smith Machine JM Press Long Head (Peak Stretch): 🟢 Single Arm DB Overhead Ext. 🔴 Single Arm Cable Overhead Ext. Long Head (Peak Contraction): 🟢 Chest Supported DB
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