The 15 Best Bicep Workouts And Exercises Of All Time Big Biceps Workout Walk your feet far enough from the wall to make this happen. curl the dumbbells to your anterior shoulder without your shoulders coming forward. slowly return to the starting position and repeat for 2 4 sets of 8 15 reps. form tips: minimizing the movement of your upper body is key here to focus on the biceps. 8. Best bicep workout for size. add this at the end of any workout session you do. preferably you do it 1 day a week. bicep curls – 3 sets of 10 reps; hammer curls – 3 sets of 6 reps; zottman curls – 2 sets of 12 reps; best bicep workout for definition. add this at the end of any workout session you do, preferably 2 days a week. spider curls.
The Best Bicep Workout Program To Ensure The Biggest Biceps Bodydulding Grab a pair of dumbbells with a supinated grip (palms facing up) and let them hang at arm’s length by your sides. slowly curl the dumbbells up to shoulder levels. at the top of the movement, contract the bicep muscles and pause briefly to squeeze the muscle. slowly lower the dumbbells back to the starting position. Like with the arm circles, gradually increase the size of the shoulder rotations. do 10–15 reps, then switch direction and do 10–15 more. bicep curls with light weights: hold a pair of light dumbbells and perform 10 15 slow and controlled reps. the weight shouldn’t be heavy enough to make you struggle. Position your arms fully extended with palms facing forward and let them hang. keep your feet shoulder width apart for stability. slowly curl the dumbbells upward while keeping your elbow stationary. exhale as you contract your biceps, and raise the weight until your biceps are fully engaged. 3: reverse dumbbell curls — 3 5 sets of 10 15 reps. 4: zottman curls — 2 sets of 20 reps. this is one of the best bicep workouts with dumbbells that you can do as an intermediate lifter because it contains a variety of exercises and attacks the arms with different rep ranges.
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