5

BEST BICEP EXERCISES  AT HOME

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!

Muscle building  happens on the  way down...

1

BICEP  CURL

Targets: The outer head of  the biceps, and the inner head  of the biceps.

2

HAMMER CURL

Targets: The long head of  the bicep as well as forearm  muscles.

3

CROSSBODY CURL

Targets: Both heads of the  bicep. Isolating the biceps to   build bicep muscle.

4

HALF CURLS

Targets: The biceps muscles  while increasing time under  tension (for muscle growth).

5

HOLD +  PULSE

Targets: The biceps in a  contracted position. A true  bicep burnout exercise.

Screenshot Workout

1.  Bicep Curl 2. Hammer Curl 3. Crossbody Curl 4. Half Curl 5. Hold + Pulse DO IT: Moves 1-4: 40 secs of work, 20 secs of rest.  Move 5: 20 sec burnout. Repeat x 3 sets. 

Build Muscle  At Home: FREE 2-Week  Split Training Plan