Bulging Bicep Exercises

Here are five bicep exercises to choose from that will leave you with a killer pump at the end of your workout!

1. Barbell 21's

   • Load up the EZ bar with your weight.

   • 7 reps: Start with arms straight down. Raise the barbell till you have a 90 degree angle at your elbow, then release back down.

   • 7 reps: Start with arms bent (90 degree angle at elbow) and curl up to top and release back down to halfway

   • 7 reps: Start with arms straight down and go into a full bicep curl

     
     

2. Dumbbell Bicep Curls w/ 3 second eccentric

   • Grab two dumbbells. Start with arms down, palms out.

   • Regular curl up and SLOWLY lower your weight back down

   • Should take 3 seconds from the top of your hold to getting back to starting point

     
     

3. Cable Hammer Curls

   • Rope attachment on cable machine set all the way at the bottom.

   • Standing up straight, palms facing each other and curl the whole way up

     
     

4. Bicep Curl Ladder

   • Dumbbell in each hand

   • Starting with the right side, complete 1 bicep curl

   • Then switch to left, complete 1 bicep curl

   • Back to right, complete 2 bicep curls

   • Then to left, complete 2 bicep curls

   • Back to right, complete 3 bicep curls

   • Then to left, complete 3 bicep curls

   • Work up to 5 on each side and then back down to 1

     
     

5. Incline Bench Bicep Curl

   • Set your bench at a 45 degree incline

   • Lay back on bench with a dumbbell in each hand

   • Arms should be dangling at your side / a bit behind you

   • Curl the whole way up and release the whole way back down

Tag @m.power.fitness on Instagram with your bicep pump and let us know what exercise you liked the best!!

Happy lifting 🖤