I’m using 8kg in each hand for your reference during this dumbbell bicep workout.
We will be working our way through different variations of curls to really hit the biceps at different angles, pace and points during this bicep workout.
I would like revisit some points that I cover during the intro:
Keep elbows locked into side throughout, apart from the drag curls but even they they should be tuck in close to body whilst moving.
Try to not straighten arm at bottom of movement to prevent strain on elbows and wrists.
Take a break as and when you need it… the timer is only a gauge and you don’t need to neglect form to stick to timer!
The timer will be on for 40 seconds work and 20 seconds rest inbetween. Please remember, it’s not about how many you do… it’s about how good you do those that you do! Quality over quantity!!
ALTERNATING CURLS
DRAG CURLS
HAMMER CURLS (SLOW)
CROSS BODY HAMMER
WIDE CURLS
CURLS TO MIDDLE CHEST
2 X CURLS WITH HOLD
STATIC HOLD
SINGLE ARM CURL (TUCK BEHIND)
SINGLE ARM CURL (TUCK BEHIND)
ALTERNATING REVERSE GRIP LOWER
PREACHER CURL
PREACHER CURL
CURL PULSES
HAMMER CURL W/ HOLD
SUPINE ROW
SUPINE ROW
21s W/ 2 x DUMBBELLS
21s W/ 1 x DUMBBELLS
PALM FLAT CURL
PLANK 1 MIN!!
Of course the plank 1 minute at end if you joining me for the August Challenge!
I hope you all enjoy this arm workout as much as I did!! ?????
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.