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September 29, 2020 2 min read

Get two tickets to the gun show with these amazing bicep exercises! Anyone who has seen BodyRock Trainer Denetra knows that she's got bis for daaaaays which is why we asked her to give us her best exercises for biceps.

Featuring dumbbells, kettlebells and barbells, these are moves to hit your biceps from a variety of angles, so that no muscle fibre is neglected. The result is beautifully well-rounded biceps, which are the cornerstone of strong, sexy arms.

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A Bit About Your Biceps

Your biceps are a two-headed muscle that originates at the scapula (shoulder blade) and inserts at the radial tuberosity. Your biceps flex your arm at the elbow and help to control the rotation of your forearm when your hand is palm up.

Your biceps have parallel running muscle fibre, which are unlike the pinnated fibres in most muscles and give your bis their unique ability to bulge when you flex.

Denetra's Best Bicep Exercises

For a wicked-good bicep workout, perform them all as a circuit, working for 50 seconds, then resting for 10 before moving on to the next exercise.

 Do the entire circuit 3-4 times and BAM—you’re on your way to stronger bis!

Kettlebell Curl

Plate Weight Curls

Narrow Kettlebell Curls

Barbell Hammer Curls

Pink Thing Curls

Cross Plate Curls

Plate Curl + Press Rotation

Underhand Barbell Curl

What do you think of Denetra’s best bicep exercises? Gonna try ‘em? Let us know in the comments below.

And remember, yourfree month trial awaits! Join us on BR+ for thousands of workouts you can do anytime, anywhere.

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