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- Here is a biceps workout chart with step-by-step instructions12:
- Barbell curls: Stand with your feet shoulder-width apart, hold a barbell with an underhand grip, and curl it up towards your chest.
- Dumbbell curls: Sit or stand, hold dumbbells in each hand, and curl them up towards your shoulders.
- Hammer curls: Similar to dumbbell curls, but keep your palms facing each other.
- Preacher curls: Use a preacher bench to isolate your biceps.
- Concentration curls: Sit on a bench, rest your elbow on your thigh, and curl a dumbbell towards your shoulder.
- Reverse curls: Hold a barbell with an overhand grip and curl it up towards your chest.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Find the best bicep workouts with step-by-step instructions and visual guides.liftmanual.com/muscle/biceps/This free chart includes the best exercises you can do while using a variety of equipment. This chart illustrates 6 exercises that targets your entire bicep muscles. You can create great bicep workouts using the featured exercises. This chart can be downloaded for free and printed in jpeg format.www.makeoverfitness.com/bicep-exercise-chart/74… - People also ask
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See more on muscleandstrength.com- Frequency - 2 workouts per week, with at least 2 rest days between workouts.
- Duration- 3 to 4+ months.
- Focus - Improve exercise form, build stabilizer strengthand progress in weight when possible.
- Approach - Low volume and strength buildingin the muscle building rep ranges of 10-12 reps per set.
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