workout of biceps

 

2. Biceps Exercises

1. Dumbbell Bicep Curls

   
   
   
   • Hold a dumbbell in each hand and curl the weights up by bending your elbows. Perform 3 sets of 12-15 reps.

2. Hammer Curls

   
   
   
   • Hold a dumbbell in each hand with your palms facing each other. Curl the weights up by bending your elbows. Perform 3 sets of 12-15 reps.

3. Cable Bicep Curls

   
   
   
   • Using a cable machine with a straight bar attachment, curl the bar towards your shoulders by bending your elbows. Perform 3 sets of 12-15 reps.