Beefing Up Your Biceps: The Ultimate Arm Annihilator Workout!


  1. Barbell Bicep Curls: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip. Keep your elbows close to your torso and curl the barbell upward while contracting your biceps. Slowly lower the barbell back down to the starting position. Perform 3 sets of 8-12 reps.

  2. Alternating Dumbbell Hammer Curls: Hold a dumbbell in each hand with a neutral grip (palms facing your body). Curl one dumbbell up while keeping your elbow close to your torso and your palm facing your body. Lower the dumbbell back down and repeat with the other arm. Perform 3 sets of 10-15 reps per arm.

  3. Preacher Curls: Sit at a preacher curl bench and adjust the seat height so that your upper arms rest comfortably on the padded surface. Grasp an EZ bar with an underhand grip, allowing your arms to fully extend. Curl the barbell upward while maintaining control and squeezing your biceps at the top of the movement. Lower the barbell back down slowly. Perform 3 sets of 8-12 reps.

  4. Incline Dumbbell Curls: Set an adjustable bench to a 45-degree incline. Hold a dumbbell in each hand with your palms facing forward. Keep your back and head against the bench and allow your arms to hang straight down. Curl the dumbbells up simultaneously, focusing on contracting your biceps. Slowly lower the dumbbells back down to the starting position. Perform 3 sets of 10-15 reps.

  5. Concentration Curls: Sit on a bench with your legs spread apart and hold a dumbbell in one hand. Place your elbow against the inside of your thigh, close to the knee, with your arm fully extended. Curl the dumbbell upward, focusing on squeezing your biceps at the top of the movement. Slowly lower the dumbbell back down and repeat for the desired number of reps. Perform 3 sets of 10-12 reps per arm.

Remember to start with weights that challenge you but allow you to maintain proper form. As you progress, gradually increase the weight to continue challenging your muscles. Additionally, ensure you have a balanced workout routine that targets other muscle groups as well for overall strength and development.

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