4 Workouts for Bigger Biceps

The Workout

1. Standing resistance band curls

3-4 sets of 25-30 reps; rest 15-20 seconds between sets

  • While standing, step one or both feet on the center of a resistance band.
  • Gripping one end of the band with each hand, curl your hands toward your shoulders with palms facing up.
  • Squeeze your biceps at the top before lowering your hands back down, maintaining constant tension on the band.
  • Keep your elbows glued to your sides throughout the movement.
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