5

5

BEST BICEP EXERCISES 

Focus on the eccentric  movement of each bicep  curl (the way down).  The slower you lower  the weights, the more  bicep strength you'll  build!

Strengthen and tone  your arms with just a  set of dumbbells at  home!

Try 5 bicep exercises 👉

1

DUMBBELL CURL

Targets: The biceps  brachii. This move hits  both heads of the biceps  muscle.

2

ALTERNATING HAMMER CURL

Targets: The long head  of the bicep as well as the brachialis and the  brachioradialis.

3

TOP-HALF  CURL + WIDE CURL

Targets: The muscles  of the forearms, the biceps muscles and rotator cuff. 

4

ECCENTRIC CURLS

Targets: The long (outer)  head of the biceps, and the  short (inner) head of the  biceps.

5

BOTTOM- HALF CURL

Targets: The long (or  outer) head of the biceps.

Screenshot Workout

1. Dumbbell Curl 2. Hammer Curl 3. Top-Half Curl + Wide Curl 4. Eccentric Curls 5. Bottom-Half Curl DO IT: Perform each bicep exercise for 15 reps, then 12 reps, then 10 reps.

Build Muscle  At Home: FREE 2-Week  Strength Plan

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