This no repeat bicep blow up includes wide curls, cross body curls, palms up curls and my favourite; hammer curls!! Along with variations of curls, there is tempo & range of motion variations and isometrics to really require a lot of work on the biceps!

For this bicep workout you will simply need a pair of dumbbells!

The dumbbells I am using are 8 kg each!

The timer will be on for 40 seconds of work with 20 seconds rest!

PALMS UP BOTTOM - TOP - FULL RANGE!
PALMS UP PULSES
PALMS UP FULL RANGE!
PALMS UP CURL TO WIDE CURL
WIDE CURL HOLD (curl on beep!)
WIDE CURL
WIDE CURL TO CROSS BODY
ALTERNATING CROSS BODY
ALTERNATING CURLS
PALMS UP TO HAMMER CURL
HAMMER HOLD w/ OPP FULL RANGE!
HAMMER BOTTOM - TOP - FULL RANGE!
HAMMER CURL!
HAMMER CURL HOLD!
1 x DUMBBELL HAMMER CURL
2 x DUMBBELL HAMMER CURL!

Curls can definitely be ‘easier’ if you just want to get the dumbbells up! But sun or really make your biceps work hard! Keep elbows in close, and slowly lower the dumbbells with each full rep!

My biceps were totally pumped after and as you can see in the thumbnail! My arms do not remain like this as this is due to the exertion on the biceps leading to increase blood flow!

Definitely chasing a pump today!!

I’m sure you’ll smash it!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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