Build Bigger Biceps

Five exercises to help you reel it in.

 

Struggling to reel in that undercling? You may want to work on those elbow flexors! Here are five exercises to strengthen your biceps and your brachialis. Aim for three sets of eight to 12 reps, but don’t do all the exercises in one sitting.

  1. Bicep Curl: Stand shoulder-width apart with dumbbells in your hands. Your palms should be facing forward and away from your body. Keeping your elbows close to your body, lift the dumbbell to your shoulder. You can lift the dumbbells one at a time or at the same time.
  2. Concentrated Curl: For this exercise, you can sit on a chair or an exercise ball. Place a dumbbell in one hand and place that elbow on your inner thigh, near your knee. Lift the dumbbell to your shoulder.
  3. Reverse Curl: Stand shoulder-width apart with dumbbells in your hands. Your palms should be facing your body (the opposite of the bicep curl). Keeping your elbows close to your body, lift the dumbbell to your shoulder. Make sure to keep your wrist straight during the entire exercise.
  4. Hammer Curl: Stand shoulder-width apart. Your palms should be facing each other, as if you are holding hammers. Keeping your elbow close to your body, lift the dumbbell to your shoulder.
  5. Cross-Body Hammer Curl: Stand shoulder-width apart. Your palms should be facing each other, as if you are holding hammers (just like the hammer curl). Lift the dumbbell so it crosses your body and goes to your chest.

 


 

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  • Based out of Albuquerque, New Mexico, Favia Dubyk is an avid boulderer that loves training, particularly hangboarding. Dubyk became obsessed with training after conquering advanced stage cancer. She had to undergo multiple surgeries and months of chemotherapy that wrecked her body. Focused and intense training helped her regain her confidence and strength. Now she especially enjoys learning new exercises and sharing them with others! Outside of climbing, Dubyk is a physician at the University of New Mexico, where she practices pathology. She also enjoys photography---often capturing images of her rottweiler-doberman dog, five cats, and her mountain-biking husband, Brian, during their many adventures in the Southwest.

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