'Let’s hit those biceps!! Follow along with this focused 20 minute bicep workout with dumbbells!!! I’m using 8kg in each hand for your reference during this dumbbell bicep workout. We will be working our way through different variations of curls to really hit the biceps at different angles, pace and points during this bicep workout. I would like revisit some points that I cover during the intro: Keep elbows locked into side throughout, apart from the drag curls but even they they should be tuck in close to body whilst moving. Try to not straighten arm at bottom of movement to prevent strain on elbows and wrists. Take a break as and when you need it... the timer is only a gauge and you don’t need to neglect form to stick to timer! The timer will be on for 40 seconds work and 20 seconds rest inbetween. Please remember, it’s not about how many you do... it’s about how good you do those that you do! Quality over quantity!! ALTERNATING CURLS DRAG CURLS HAMMER CURLS (SLOW) CROSS BODY HAMMER WIDE CURLS CURLS TO MIDDLE CHEST 2 X CURLS WITH HOLD STATIC HOLD SINGLE ARM CURL (TUCK BEHIND) SINGLE ARM CURL (TUCK BEHIND) ALTERNATING REVERSE GRIP LOWER PREACHER CURL PREACHER CURL CURL PULSES HAMMER CURL W/ HOLD SUPINE ROW SUPINE ROW 21s W/ 2 x DUMBBELLS 21s W/ 1 x DUMBBELLS PALM FLAT CURL PLANK 1 MIN!! Of course the plank 1 minute at end if you joining me for the August Challenge! I hope you all enjoy this arm workout as much as I did!!
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