Easy Simple Bicep Exercises

The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.
This workout should do done once per week only.

1. Standing Barbell Curl

Sets:3  Reps: 15-12-10

Exercise Instructions:

1. Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body.
2. Your palms should facing upwards.
3. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
4. Slowly curl the dumbbells up as far as possible.
5. Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
6. Repeat for desired reps.

Workout Notes:

1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
2. Strict technique on all exercises. (see bicep exercises)
3. Aim to improve at least one aspect of your workout each week.

Biceps & Forearm Workout 24" X 36" Laminated Chart
  by Fitnus Chart Series

Bruce Algra's Fitnus Charts are world famous for their anatomical detailed and beautiful graphics! The Biceps & Forearm Workout includes Eight detailed exercises that illustrate the beginning and intermediate positions that target the biceps & forearm muscles. An incredible detailed center illustration highlights the biceps and forearm muscles.