Basic Bicep Workout for Beginners

For this exercise, carry out 3 units of 12 repetitions for every exercise, resting 60 seconds between units. For the warm-up, carry out 10 reps of every exercise for just one set. Using a difficult weight that lets you full all reps. If the weight is just too simple, barely improve it. If it’s too exhausting, barely lower it.

Equipment Needed: Swiss Ball, Tubing/Bands, Dumbebells, Barbells

Workout Time: 40 minutes

Estimated Calorie Burn: 310

1. Hold a barbell underhand together with your palms shoulder-width aside and your arms straight.
2. Raise the barbell as much as shoulder height, maintaining your elbows at your sides.
   • Lower the barbell again to a straight arm place.
   • Do not rock your higher physique backwards and forwards as you raise and decrease the barbell.

1. Lie on an incline bench holding dumbbells by your aspect together with your arms straight, palms dealing with ahead.
2. Raise the dumbbells as much as your shoulders, bending on the elbows and turning on the wrists to complete together with your palms dealing with again.

1. Sit on a bench holding a dumbbell together with your elbow resting in your inside thigh and your arm straight.
2. Raise the dumbbell as much as your shoulder, bending on the elbow.
   • Keep your elbow in your inside thigh all through.
   • Complete all reps on one aspect earlier than switching to the opposite aspect.

1. Kneel on the ground together with your chest and elbows on the ball. holding the dumbbells together with your arms prolonged over the ball.
2. Raise the dumbbells as much as shoulder height, ending together with your palms dealing with again.
   • Do not spherical your decrease again as you elevate the dumbbells.

1. Raise one dumbbell up and throughout to your reverse shoulder bending on the elbow.
2. Lower this dumbbell then raise the opposite dumbbell to the opposite shoulder.
   • Stand upright holding dumbbells together with your arms straight by your sides with palms dealing with in.
   • Perform one rep on one aspect, then swap to the opposite aspect. Alternate sides with every rep.

1. Stand upright, holding handles together with your arms straight out in entrance at shoulder height, palms up.
2. Pull the handles into your shoulders, bending on the elbows and maintaining them at shoulder height.
   • Keep your shoulders regular all through.

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