Ultimate Biceps Workout For The Long And Short Head

Описание: Today we're hitting the gym to sculpt those biceps in just 30 minutes flat. This workout is all about efficiency and effectiveness, so let's dive in!
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Timestamps:
00:00 30 Minute Biceps Workout At The Gym That Hits All Heads
00:33 Standing Single Arm Dumbbell Preacher Curl With Offset Grip
01:33 Seated Single Arm Dumbbell Concentration Curl
02:24 Standing EZ Curl Bar Wall Curl With Narrow Grip
03:08 Incline Dumbbell Curl
03:47 Seated EZ Curl Bar Reverse Preacher Curl
04:37 Seated Dumbbell Hammer Preacher Curl
05:01 Seated Dumbbell Zottman Curl
05:38 Standing Midline Dumbbell Hammer Curl

This biceps blaster is designed with three supersets, totaling 18 working sets. We're targeting all the heads of the biceps, including the short head, long head, and the brachialis muscle.

We're big fans of thick bar training, so we're using Fat Gripz throughout the workout. These babies not only amp up forearm and hand strength but can also help with elbow pain and tendinitis.

Now, let's talk calories burned. We're looking at around 300 calories torched by a 180 lbs male using a Polar HR Monitor Watch.

Here's the deal: if your biceps need some extra love, this workout is for you. Just grab your dumbbells and EZ Curl Bar, and let's get to it!

In Superset #1, we're hitting the short head of the biceps with standing single-arm dumbbell preacher curls with an offset grip. Pair that with seated single-arm dumbbell concentration curls for a burn like no other.

Moving on to Superset #2, we're all about the long head of the biceps. Try standing EZ curl bar wall curls with a narrow grip followed by incline dumbbell curls.

And in Superset #3, we're targeting the brachialis with seated EZ curl bar reverse preacher curls and seated dumbbell hammer preacher curls.

But wait, there's more! We've got bonus brachialis exercises for you to mix things up. Try seated dumbbell zottman curls and standing midline dumbbell hammer curls for an added challenge.

The key here, team, is to keep your body guessing. Switch up your exercises, angles, tempos, and rest periods to keep those biceps guessing and growing.

So, are you ready to take your biceps to the next level? Let's crush this workout together. Stay tuned for more tips and workouts on Live Lean TV. Peace out!

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Ultimate Biceps Workout For The Long And Short Head
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