Bicep Workouts

Fitness Friday: Biceps

It’s all about the arms this week, beauties! Specifically, the biceps (I typically don’t mix biceps and triceps on the same day- I usually complete them on separate days to allow my arms time to recover).

A common misconception when getting back into a workout regimen is that is you lift weights, you will gain muscle mass and bulk – and this couldn’t be further from the truth.

The truth is, lifting free weights (dumbbells, kettlebells, bench pressing, etc…) and using gym machines will actually help you to develop lean, toned muscle – especially if you stick to lower weights and higher reps. These options will help you to isolate the muscle group you are focusing on, which allows you to learn how to strengthen and tone it correctly.

Now say you do want to gain muscle mass (I do since I’ve always been scrawny with little muscle). This is when you’ll want to up the weight and lower the reps. By no means will this instantly make you Mr. Incredible or a female version of the Hulk (LOL). Trust me, all I have gained with increasing my weights is strength and a nice overall strong look that I want. Now that I have built up some muscle and strength, I am typically sticking to the same weight and just raising the reps so I can tone it up

Here is what a typical bicep workout looks like for me: (If you’re just starting out, lower the reps and weight)

  1. Bicep curls with a curved barbell (20-30lbs is where I stay). Try 3 sets of 10 reps
  2. Bicep curls (Alternating arms) with 10-15lb dumbbells. Try 3 sets of 10 on each arm
  3. Bicep curls on a cable machine (20-30lbs weight) 3 sets of 10 reps (Stand in front of the cables and pull up with your biceps)
  4. Side bicep curls on a cable machine (10-15lbs) 3 sets of 10 reps (stand in the middle of two cables with both arms out to the side. Alternate bicep curls as you pull your fist towards your shoulder)


And that’s usually when my biceps call it quits for the day. So I usually find another muscle group to add to the day’s workout


Get creative! Mix up some ab workouts in between bicep exercises so you don’t get overly tired. Or try stretching in between sets. I typically will combine my workouts so I complete 8-10 exercises on a given day. (For example, back + triceps day, or biceps + chest).


That’s all for now! Check back next week for more fitness fun and workout ideas


Xo, Alexa

February 25, 2016 by Natalie Diver
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