Gym Health Sport

The best bicep workout

biceps muscle

These are my all time favourite and most effective biceps workout.

Cambered Bar

Push them as heavy as you can for 4×12-15 with rest 2-3 minutes

Crush Grip

hold a dumbbell with to hands while seated and elbow rested on surface. Keep elbows in and crush the dumbbell in as you do the lift and do 3×15 with 1 minute rest.

Single arm hammer

Do it with a stand up stance and the plain of your shoulders on the side. Control the negatives down and control the elbow in. Do 2×12-15 rest 1 minute.

Extra exercise

Max out by holding the dumbbell in 90 degree position for as long as you can.

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