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Downloadable Biceps

Download this entire workout (288kb)

The average guy's biceps are composed of about 450g of muscle. Combine both arms and that's just three per cent of your entire muscle mass. So why are you spending so much time on them? Focus your workout for bigger and better biceps.

1 Close-Grip Chin-Up
Grab a chin-up bar with an underhand grip, your hands spaced about 15cm apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.

        

 

2 Dumbbell Biceps Curl
Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm’s length next to your sides. Without moving your upper arms, curl the weights up towards your shoulders, then slowly lower them.

 

Exercises 3 & 4: Dumbbell Incline Offset-grip Curl and Rope Cable Hammer Curl

 

 

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