Muscle workout: biceps

by | Exercise and Fitness, Muscle Workouts

Two great exercises to work your biceps.

Dumbbell bicep curls

Stand with your feet shoulder width apart and a dumbbell in each hand. Rotate the palms until they are facing forward. Keep your arms and upper body stationary. Curl weights until your biceps are fully contracted, bringing dumbbells up to shoulder level. Hold contracted position for a brief pause then slowly lower dumbbells back to starting position.

Do 3x sets of 8 to 12 reps.

Reverse grip bent-over dumbbell rows

Stand up holding dumbbells, palms facing away from your body and knees slightly bent.  Bend forward keeping your back straight. Bring your torso 45 degrees from the ground letting the dumbbells hang in front of you. Using your upper arms pull the dumbbells away from the ground. Keep your head up, your torso stationary and your elbows close to your body. Don’t curl, instead push your elbows toward the ceiling. Pause at the top then return to the starting position.

Do 3x sets of 8 to 12 reps.


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.