This document outlines the top five biceps workouts, including techniques for standing barbell curls, standing hammer curls, concentration curls, incline dumbbell curls, and cable barbell curls. Each exercise provides detailed steps on proper form, focusing on muscle contraction and avoiding swinging. The workouts are designed to effectively target and strengthen the biceps.

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.