Monster Biceps Workout — 8 Minute Workout For Biceps & Brachs
How to build massive muscle and shred fat:
Hey what’s up guys! Henry here and today I want to show you a great workout to help you improve the quality of your arm muscle. And I say it that way, because having great arms doesn’t just mean making them super massive… But also separation, definition, ridges and valleys and all that good stuff.
So with the bicep, you have the 2 biceps muscle heads, the brachialis, and the brachioradialis.
It can sometimes be tricky to make sure you’re hitting all of these parts of your arm in your workouts because they require different movements. But today, I’m going to show you a quick and easy way to get a nice muscle-building pump in these areas in just a short amount of time.
This is my go-to workout when I need to hit everything and work on the definition.
Make sure you do these exercises back to back with no rest, and take a rest after each round. Go for about 10-15 reps.
2:55 – Standing Preacher Curls: Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
3:40 – Seated Hammer Curl: Stand up or sit with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.
Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
6:01 – Second set of the Standing Barbell/EZ bar curls
7:28 – Second set of Hammer Curls
So I know this is pretty basic and simple, but if you really want to hit all the areas of your biceps to really increase that peak, show the different muscle groups and separate them, and get a quick pump – make sure you try these two exercises.
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