Great bicep workout i have used

[lovelifting14]

Hey guys if you want to really bulk up those biceps try this. i have been doing it for 10 weeks and i have seen some major results. You need two dumbbells for this. Stand straight up with your feet together and hold the dumbbells at your sides in a hammer curl style. Do one set of 7 or 8 reps only going half way up to make a ninety degree angle at your elbow and squeeze for 3 seconds, slowly going back down afterward to get the burn in the lower bicep. Complete that 7 or 8 rep set then go all the way up, squeezing quickly at the top, go down to ninety degrees and squeeze while holding for three seconds, then all the way back down. If this is too complex to follow look below


Hammer curls half way up then squeeze for about 3 seconds. slowly go back down and repeat
7 or 8 reps

Hammer curls all the way up squeeze at top then squeeze half way down for 3 seconds. slowly go back down and repeat.
7 or 8 reps

Repeat this set then finish with a straight curl 10 reps for some variety. I hope this works for you and let me know what you think of it!

 

[malkore]

These are usually called 21's. 7 reps of the first half of the concentric move, 7 reps of the second half of the move, and then 7 reps of the full curling movement.

these will kick your ass the first time you try them.