4 Dynamic Bicep Exercises to Sculpt Your Arms

video credit: @mamakayfitness

Looking to spice up your arm day routine? Say goodbye to standard curls and hello to a mix that will not only build muscle but also keep your workouts exciting. We've handpicked four unique bicep exercises that you can do with just a pair of dumbbells. Each movement targets your biceps in a slightly different way, ensuring you get a well-rounded session. Ready to pump up those arms? Let's curl into it!

Workout Details:

1. Zottman Curls

   • Reps: 10-12

2. 1.5 Bicep Curls

   • Reps: 10-12

3. Hammer Curls

   • Reps: 10-12

4. Rainbow Curls

   • Reps: 10-12

Exercise Breakdown

1. Zottman Curls This exercise effectively targets the entire arm by combining a traditional curl with a reverse curl. The rotation from palms-up to palms-down not only works the biceps but also engages the forearm muscles, enhancing grip strength and forearm mass.

2. 1.5 Bicep Curls Doubling the curl at the midpoint keeps the biceps under tension longer, which can lead to increased muscle hypertrophy. This variation adds a challenging twist to standard curls, pushing muscle endurance and growth.

3. Hammer Curls Focusing on the brachialis and brachioradialis, hammer curls contribute to overall arm thickness. They are excellent for building the lower part of the bicep and enhancing the definition between the bicep and tricep.

4. Rainbow Curls By arcing the dumbbells outward, rainbow curls target the outer biceps, promoting width and shape. This unique movement pattern introduces a new angle of resistance, challenging the biceps in a novel way.

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