Biceps and Forearms Workout: Mass,Strength, Definition

BICEPS AND FOREARMS WORKOUT

 

🔸️Cable Curls 3x12

🔸️Preacher Curls 3x12

🔸️Alternate Dumbbell Curls 3x12

🔸️Concentration Curls 3x12

🔸️Wrist Curls 3x12-15

🔸️Reverse Curls 3x12

You're very welcome👊🏻

Cable Curls

These are good for either a warm up exercise or a finishing exercise. In this case we'll warm up. 

 

Next there's the Preacher Curls. Good for the inner bicep. Not too heavy, not too light. Of course if you can handle the weight and get in a good solid 10 to 12 reps then bring it on.

This one is my favorite. Alternate Dumbbell Curls. It's an excellent movement for developing size and strength. 

As a finishing touch, the Concentration Dumbell Curl. Add peak to your biceps with this movement. Paused repetitions are best and you don't have to go heavy on the weight. Remember, your biceps muscles are already fatigued from the first exercises. This movement is to add detail to the bicep.

Definitely work on your forearms even if you already feel like you have worked them due to the biceps workout. Some people don't work on their forearms and it's a huge mistake. 

Not only you'll look good with a complete arm development, but you'll also avoid injury from lack of forearm development. 

So hopefully this will be of benefit for lots of you out there.  Remember to switch it around sometimes. Start with dumbell curls and end with cable curls. Also, switch exercises like barbell curls, incline dumbbell curls, biceps machine curls, and so on.

And...yes...you're very welcome. 

Till next time.