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6 Super Easy Exercises to Quickly Get Bigger Biceps
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Welcome to GYM BODY MOTIVATION! If you're looking to bulk up those biceps and make your arms pop, you're in the right place. Today, we’re showcasing six super easy exercises that will help you get bigger biceps quickly. Whether you’re a beginner or a seasoned gym-goer, these exercises are perfect for everyone. Let's dive in and transform those biceps! • 1. Alternating Dumbbell Curl • Kickstart your workout with the Alternating Dumbbell Curl. This classic exercise targets your biceps and helps build symmetry between your arms. Stand with a dumbbell in each hand, curl one arm up while keeping the other down, then switch. Perform 3 sets of 12 reps per arm to maximize your gains. • 2. One-Arm Dumbbell Preacher Curl • Next up, the One-Arm Dumbbell Preacher Curl is excellent for isolating your biceps and focusing on the peak. Sit at a preacher bench, hold a dumbbell in one hand, and curl it up slowly. Make sure to squeeze at the top for an extra pump. Aim for 3 sets of 10-12 reps per arm. • 3. Standing Dumbbell Waiter Curl • This unique exercise not only works your biceps but also engages your forearms. Hold a dumbbell vertically with both hands, as if you were carrying a tray. Curl the dumbbell up while keeping your elbows stationary. Go for 3 sets of 12-15 reps to feel the burn. • 4. Seated Dumbbell Hammer Curl • The Seated Dumbbell Hammer Curl is a powerhouse move that targets both the biceps and the brachialis muscle. Sit on a bench with a dumbbell in each hand, palms facing inward. Curl the weights up while maintaining a hammer grip. Perform 3 sets of 10-12 reps for optimal results. • 5. Machine Preacher Curl • Using the Machine Preacher Curl is great for maintaining strict form and isolating your biceps. Adjust the seat so your arms are at a comfortable angle, grip the handles, and curl upwards. This machine helps reduce the risk of injury and ensures consistent tension. Aim for 3 sets of 12 reps. • 6. Dumbbell Incline Hammer Curl • Finish strong with the Dumbbell Incline Hammer Curl. Lie back on an incline bench with a dumbbell in each hand. Curl the weights up while keeping your palms facing each other. This exercise enhances the stretch and contraction of your biceps. Complete 3 sets of 10-12 reps. • There you have it—six super easy exercises to quickly get bigger biceps! By incorporating these 6 exercises into your workout routine, you'll be well on your way to achieving bigger, stronger biceps. Remember to focus on proper form and gradually increase the weight as you get stronger. Don't forget to like, comment, and subscribe for more workout routines and fitness tips! Let's make those biceps pop! • 00:00 Alternating Dumbbell Curl • 00:37 One-Arm Dumbbell Preacher Curl • 01:10 Standing Dumbbell Waiter Curl • 01:41 Seated Dumbbell Hammer Curl • 02:13 Machine Preacher Curl • 02:45 Dumbbell Incline Hammer Curl • #bicepworkout #bicepexercises #biceps #exercises #workout #bestbicepworkout #bestbicepexercises #gymbodymotivation
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