Top 5 biceps workout out of dozen of biceps workout that you should be doing | Designed by expert that actually works

1. TOP 5 BICEPS
WORKOUT

2. 1. STANDING BARBELL CURL
• tand holding a barbell in hand with your arms hanging by your sides.
• Ensure your elbows are close to your torso and your palms facing
forward.
• Keeping your arms stationary, exhale as you curl the weights up to
shoulder level while contracting your biceps.
• Avoid swinging your arms and focus on contraction.

3. 2. STANDING HAMMER CURL
• Grab a pair of dumbbells with your arms hanging by your
sides and your palms facing towards your thighs.
• Lock the upper arms, curl the dumbbells as high as possible
through elbows and focus on contraction.
• Once you reach the top slowly bring the dumbbell down
and focus on the negative reps too.

4. 3. CONCENTRATION CURL
• Grab a dumbbell and sit on a bench with your legs spread
and torso straight.
• Keep your elbow on your legs isolating the biceps and start
curling.
• Curl the dumbbell up focusing on the contraction then
slowly bring down focusing on the negative reps
• this is one of my favorite biceps workout

5. 5. CABLE BARBELL CURLS
• Add this biceps workout as a finisher.
• Stand holding a barbell in hand with your arms hanging by your
sides.
• Ensure your elbows are close to your torso and your palms
facing forward.
• Keeping your arms stationary,exhale as you curl the weights up
to shoulder level while contracting your biceps, avoid swinging.

6. 4. INCLINE DUMBBELL CURL
• Grab a pair of dumbbells and lie down on the bench as
shown below. Make sure that the bench is set to either 30 or
45 degrees.
• Lock your upper arms and curl the dumbells upward
through your elbows.
• Once you reach upward slowly bring the dumbbell down
focusing on negative reps.