Biceps demolition workout

 

🔥 Best Biceps Workout

1. Barbell Curl

  • Sets/Reps: 4 × 10–12

  • Form Tips:

    • Keep elbows tucked in, don’t swing.

    • Full range of motion (arms fully extended → curl up).

    • Stand tall, chest up.

2. Incline Dumbbell Curl

  • Sets/Reps: 3 × 10–12

  • Form Tips:

    • Sit on incline bench (45°).

    • Start with arms fully stretched.

    • Curl slowly, squeeze biceps at top.

3. Hammer Curl

  • Sets/Reps: 3 × 12

  • Form Tips:

    • Hold dumbbells neutral grip (palms facing each other).

    • Don’t move upper arms, only forearms.

    • Great for forearms & brachialis.

4. Preacher Curl (Dumbbell or Machine)

  • Sets/Reps: 3 × 10–12

  • Form Tips:

    • Lock upper arm against preacher pad.

    • Avoid jerking – slow stretch & squeeze.

5. Concentration Curl

  • Sets/Reps: 2–3 × 12

  • Form Tips:

    • Sit, elbow pressed inside thigh.

    • Curl dumbbell up, slow negative down.

    • Focus on mind-muscle connection.

⚡ Pro Tip: Do 3–4 of these exercises per session, 2x per week. Keep strict form, avoid swinging, and focus on contraction.

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