This workout focuses on developing strength and size in the biceps and shoulders using barbell, bench press, cable machine, and dumbbells.
Biceps and Shoulders
Hold a dumbbell in each hand with your palms facing your sides. Keep your upper arms stationary and curl the dumbbells up, keeping your palms facing each other. Squeeze your biceps at the top of the movement and then slowly lower the dumbbells back down.Watch videos
Hold a dumbbell in each hand with your palms facing your sides. Keeping your arms straight, raise the dumbbells out to the sides until they are at shoulder height. Slowly lower the dumbbells back down to the starting position.Watch videos
Stand with your feet shoulder-width apart and grip the barbell just outside shoulder width. Lift the barbell over your head until your arms are fully extended. Lower the barbell back down to shoulder level and repeat.Watch videos
Stand with your feet shoulder-width apart, arms fully extended, and grip the barbell with an underhand grip. Curl the barbell up to shoulder level, squeezing your biceps. Slowly lower the barbell back down to the starting position.Watch videos