JGS Workout Tool


Bicep Workouts – Bodyweight

Chin Ups

Chin Ups

  1. Grab the bar shoulder width apart with a supinated grip (palms facing you)
  2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
  3. Slowly return to starting position.
  4. Repeat.

Inverted Rows

Inverted Rows

  1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
  2. Pull your body straight up to the bar.
  3. Return to the starting position, your arms fully extended.
  4. Repeat.

Bicep Workouts – Dumbbells

Dumbbell Curls

Dumbbell Curls

  1. Stand up straight with a dumbbell in each hand at arm’s length.
  2. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
  3. Lower to original position and repeat with opposite arm

Dumbell Hammer Curl

Dumbbell Hammer Curl

  1. Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
  2. Slowly lift the dumbbell up to chest height.
  3. Return to starting position.
  4. Repeat.

Reverse Dumbbell Curl

Reverse Dumbbell Curl

  1. Grab two dumbbells while standing upright with the dumbbells at your side.
  2. Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
  3. Lower the weights in a controlled manner to the starting position and repeat.

Bicep Workouts – Barbell

Barbell Curls

Barbell Curls

  1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  3. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly bring the weight back down to the starting position.

Reverse Barbell Curl

Reverse Barbell Curl

  1. Take a double overhand grip that’s about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

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