Burn those biceps with this Bicep focused Circuit Workout
Check out my arm workout that targets those beautiful biceps. Talk about burning out your bicep muscles!! This bicep circuit workout includes 5 unique ways to target your biceps. By using lighter weight and higher reps, moving from one exercise to another with limited rest, this workout will help tone and sculpt your arms without adding bulk. Give this one a try and let me know what you think!!
1. 10 bicep curl with rotation hammer grip into regular grip
Start standing with your feet shoulder width apart and holding dumbbells at your sides. At the starting position your palms will be facing your body with your thumbs pointed up. Perform a bicep curl with this hammer grip. Once you get about mid rep, rotate your grip so your palm is facing up into a regular bicep curl. As you lower your hand back down to the starting position, your hand will rotate midway back to the hammer grip, thumb pointed up.
G-Tip: Be sure to keep your elbows hugging your body during the entire movement. Keep your bicep engaged during both the concentric and eccentric part of the exercise.
Rest 30 seconds then move onto the next exercise…
2. 10 bicep curl with 10 second half way hold
Start standing with your feet shoulder width apart and holding dumbbells at your quadriceps, palms facing up. Perform a regular bicep curl. Once you get the the half way mark, forming a 90 degree angle with your hands, hold in this position squeezing your biceps for 10 seconds. Lower back to the starting position and repeat.
G-Tip: Keep your hands in a 90 degree angle at the 10 second half way hold. As your biceps get tired, your arms will naturally want to come back to the starting position. Dig deep and hold this 90 degree angle for the full 10 seconds.
Rest 30 seconds then move onto the next exercise…
3. 10 cross over alternating regular curl
Start standing with your feet shoulder width apart and holding dumbbells at your sides with palms facing up. Start by curling one arm at a time across your body towards your opposite shoulder. Bring your arm back to the starting position then repeat on other side, alternating between right and left side.
G-Tip: As you perform this exercise, be mindful to not swing and keep each rep a slow and steady curl, not allowing momentum to help you complete each rep.
Rest 30 seconds then move onto the next exercise…
4. 10 preacher curls off exercise ball
Start on your knees with your belly lying on an exercise ball and arm in a 90 degree angle, holding a dumbbell with your palm facing up. Gently place your opposite hand on the exercise ball to keep it from rolling. Extend your hand with the dumbbell out until it is fully extended. Once your hand is fully extended, curl your arm back up to the starting position and repeat until moving to the other side.
G-Tip: Even though this is a concentrated bicep movement, don’t forget to keep your core engaged throughout the entire exercise. This will help keep the ball from rolling.
Rest 30 seconds then move onto the next exercise…
5. 5 alternating between regular curl and hammer curls (regular curl + hammer curl = 1 rep)
Start standing with your feet shoulder width apart and holding dumbbells at your sides, palms facing up. Perform a regular bicep curl. Lower back to the starting position, change the grip of your hands so your palm is facing your body and thumb is pointed up. Perform a curl with this hammer grip then lower back down and return to the regular bicep curl, palm facing up grip. Keep rotating at the bottom of the rep between these 2 grips. Note, 1 regular curl + 1 hammer curl = 1 full rep) You will do 5 full reps.
G-Tip: This exercise takes some mental thought so take your time, go slow and focus on form and squeezing throughout the entire exercise.
Rest 2 minutes then repeat entire workout one more time!
DIG DEEP and feel the bicep burn!!
About Gina
