The best biceps workout chart step by step

In this article I will talk about biceps workout chart step by step. The biceps is the most popular of the muscles. this strong arms always stand out and help give us a solid image, to achieve them it is necessary to do exercises with weights to increase the muscle mass of the arms. The biceps workout chart step by step on this list is simple. And you need to start with a solid foundation in the fundamentals of arms development in order to achieve the long-term success of their biceps.  Although I said that these exercises are simple, this does not mean that they are easy. Its simplicity lies in the intuitive benefits that come from every movement of arms creation and the fact that you can do these exercises with a minimum commitment of time. Making the most of these exercises will still require careful attention to the training technique and variety of exercises. Although, each of my best biceps workout chart step by step will help you arm build at the same time the mass, shape and power in your biceps. These muscular areas are directed directly during each exercise to maximize the growth and efficiency of your workout. If you are serious about building large, muscular arms, this biceps workout chart step by step list for you!

Biceps workout with dumbbells

1. Curl in Hammer:

The Hammer Biceps Curl is one of the best-known exercises in the world of the gym and the one that is most used when developing the biceps muscles of the arm. To do this, we will not need any special machine or equipment, just two dumbbells. It is, therefore, an ideal exercise to do both in the gym and in our own home. Now we want to explain briefly and concisely how to perform this exercise perfectly and give you some tips to make the training as effective as possible.

biceps workout chart step by step

First of all, I want to give you some good advice so that you do not fall into injury and so you can get the most out of it when you’re training:

  • Keep your eyes on the front
  • Stand with your legs slightly bent
  • Your feet should be open at shoulder height
  • You must have your back straight
  • Your arms extended to the sides of the body
  • Grab the dumbbells with the palms facing in
  • Keep your elbows close to your body and do not move them much
  • Do not sway the body much
  • Flex the legs to unload the weight of the dumbbells on the legs, not on the spine

There are two modalities of the hammer curl of biceps; standing and in the preacher’s bench, today I want to teach you the two modalities, they are equally effective, so you should choose the one you like the most or the one you can perform due to your situation:

  • Standing with a dumbbell in your right hand, raise the dumbbell with your forearm up, at your shoulder, pause and slowly lower to the starting position, then touch with your left hand.
  • Sitting on the preacher’s bench, with the dumbbell in your right hand go up it little by little with the help of your forearm, when you reach the height of touching almost your shoulder, pause for 3 seconds and slowly lower to the starting position, then in the left hand both of the same.

With this exercise you can get the most benefit to have hard and toned arms, whenever you train your arm you must include it in your routine, you need a daily job to be able to exploit all your juice. I recommend doing 10 repetitions for 5 sets of curl hammer biceps every day you train. 

  1. Curl in Inclined Bench

The objective of the curl with dumbbells on the incline bench is the long head of the biceps and it is very appropriate to be performed in the middle or as a final exercise of your training.

 biceps workout chart step by step

Start: Lying on your back on an inclined bench, keep a pair of dumbbells with your palms facing the floor and arms outstretched. Start with the palm facing inward.

Execution: Make the curl with a dumbbell by turning the palm up and out without moving the elbow. At the end of the repetition, the palm should be placed slightly outwards. Contract the biceps by counting one, and then lower the dumbbell back down. Repeat with the other arm alternating them.

Variations: Perform the repetitions using both arms at the same time.

Advanced tip: When lifting the weight, allow the dumbbell to slide to the fingers to shift the weight. This creates a longer lever on the arm to develop a stronger contraction.

Possible alternatives to this exercise are the Curl in the inclined pulley, Curl with a dumbbell and the concentrated Curl. Do 3 to 4 sets of 8 to 12 repetitions and we need to follow biceps workout chart step by step.

3. Preacher with Dumbbell
For this exercise, we will use bar or dumbbell according to our comfort, although most prefer the bar. We sat on the bench with support in front very common in every gym and we started the repetitions.
The second exercise of the Monday routine requires performing 3 sets of 10 repetitions with each arm, resting 1 minute between each set. To perform the dumbbell preacher, take a dumbbell with your right hand and position yourself on a preacher bench (leaning bench), making sure your arm is resting on the top of the bench and the dumbbell is above your shoulders. Starting from this initial position, inspire while slowly lowering the dumbbell until the arm is fully extended. As you exhale, contract the biceps to return the dumbbell back to the starting position (over the shoulder). Once the recommended repetitions are completed, change your arm and start again. this Preacher with Dumbbell another role of biceps workout chart step by step.

biceps workout chart step by step

4.Curl Concentration with Dumbbell

The objective of the concentration Curl or concentrated Curl is the long head of the biceps and it is an excellent exercise to perform at the end of your training. The curl of biceps with dumbbell is an ideal exercise for the development of the arms. One way or another, it is usual to have it in our training routine because it exercises different parts of the biceps in a very intense and concentrated way. Therefore, we will explain how to work correctly as well as the different benefits that it generates.

biceps workout chart step by step

The biceps are one of the most desired muscles by most people, both men, and women. While boys like to have a big, muscular biceps, girls like to have it fine and toned. There are many ways and many exercises to work the biceps, but today we are going to focus on a well-known exercise, the biceps curl with a dumbbell, which I have to recognize is one of my favorite exercises.

Execution of the concentrated curl

Start: Sitting on a flat bench or chair with your feet flat on the floor, in front of the trunk. Hold a dumbbell in one hand and place the other on the contralateral leg to hold on. Bend forward at the level of the abdomen with the working arm extended down between the legs and the elbow resting against the inner side of the thigh on the same side.

Execution: With the elbow resting on the leg to stabilize the upper arm, do the curl lifting the weight as much as possible with the palm facing up during the entire movement. Contract the biceps by counting to one and at the end, while rotating the wrist slightly outward, return to the starting position. Do all the repetitions with that arm and then change the other.

Variations: The concentrated curl of the foot (flexed at the level of the abdomen) can be made by holding onto a stable structure with the arm that does not work placed on the leg.

Advanced advice: To involve the long head of the biceps (which is what generates the biceps profile) as well as the brachioradialis (forearm) muscles, do not turn the palm upwards when lifting the weight; Keep it directed inwards as if you were doing a hammer curl.

Some alternatives to this exercise can be the curl concentrated in the pulley and the curl concentrated in pulley lying down. Do 3 to 4 sets of 8 to 12 repetitions.

5. sitting Alternating Curl with Dumbbells

If you want to enlarge the size of your biceps, you should know one of the most common exercises that can be seen in all gyms to work on that muscle. The alternative curl with dumbbells focuses all our effort on the biceps, which are worked separately, hence the inclusion of the word “alternate” in its name. And, of course, the only necessary material is a pair of dumbbells of the same weight.

biceps workout chart step by step
  • Take two dumbbells of the same size.
  • Keep your back straight, look straight ahead and feet spread at shoulder height.
  • Raise the left arm at the same time that the dumbbell turns until it reaches 90º at the highest point.
  • While descending the left arm and the dumbbell turns again in the opposite direction, raise the right arm doing the same movement as the left one in point 3.

Repeat the sequence as many times as you can.

Benefits of doing sitting biceps curls with dumbbells

The main benefit of the sitting alternative curl with dumbbells is the muscular development of the biceps. If you want to define them instead of enlarging them, do more than 15 repetitions in each series. This technique is ideal for athletes who can not afford to lose speed or develop huge arms in the gym, like footballers or athletes. Being such a focused exercise, it is difficult to find in it more advantages such as flexibility or resistance, beyond concentrated muscle training.

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