Biceps Exercises 💥
Biceps are the muscles on the front of your upper arm. Strong biceps help you lift, pull, and carry things more easily.
1. Dumbbell Curl 💪
How to Do:
Hold a dumbbell in each hand.
Keep your arms at your sides.
Slowly curl the dumbbells toward your shoulders.
Lower them back down slowly.
Repeat.
Beginner Reps:
10–12 reps × 3 sets
Works On:
Biceps
2. Hammer Curl 🔨
How to Do:
Hold dumbbells with your palms facing each other.
Curl the dumbbells up toward your shoulders.
Lower them slowly.
Repeat.
Beginner Reps:
10–12 reps × 3 sets
Works On:
Biceps
Forearms
3. Barbell Curl 🏋️
How to Do:
Hold a barbell with both hands.
Keep your elbows close to your body.
Curl the barbell toward your chest.
Lower it slowly.
Repeat.
Beginner Reps:
8–10 reps × 3 sets
Works On:
Biceps
Simple Beginner Biceps Workout
Dumbbell Curl – 3 sets × 12 reps
Hammer Curl – 3 sets × 12 reps
Barbell Curl – 3 sets × 10 reps
Tip: Start with light weights and focus on proper form rather than lifting heavy. This helps build muscle safely and prevents injuries. 💪🔥
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