bicep workout | easy bicep workout | home bicep workout | arms workout 💪💯💪

bicep workout | easy bicep workout | home bicep workout | arms workout 💪💯💪 Here’s a simple and effective bicep workout routine you can follow to build size and strength 💪

💥 BICEP WORKOUT ROUTINE

🏋️‍♂️ 1. Barbell Curl

4 sets × 10–12 reps

Focus: Mass builder

Tip: Keep elbows tucked in, lift with control.

🏋️‍♂️ 2. Dumbbell Alternate Curl

3 sets × 12 reps (each arm)

Focus: Balanced growth

Tip: Twist wrist at the top for peak contraction.

💪 3. Hammer Curl

3 sets × 10–12 reps

Focus: Brachialis & forearm development

Tip: Keep palms facing each other throughout.

🧱 4. Concentration Curl

3 sets × 12 reps (each arm)

Focus: Isolation & peak shape

Tip: Slow, full range of motion.

🔥 5. Preacher Curl / Machine Curl

3 sets × 10–15 reps

Focus: Controlled stretch and contraction

Tip: Don’t lock elbows at the bottom.

⚡ Optional Finisher

21s (7 half reps bottom + 7 half reps top + 7 full reps) × 2 sets
Great for a pump and endurance.

🧠 Pro Tips

Rest 45–60 seconds between sets.

Train biceps 2 times a week for best results.

Keep form strict — avoid swinging weights.

Focus on mind–muscle connection.

Would you like me to make this workout at home (no equipment) or gym-based?