20 Min BICEP WORKOUT with DUMBBELLS at Home | Caroline Girvan

Recent questions

• How can I effectively work out my biceps at home?

  To effectively work out your biceps at home, you can try a 20-minute bicep dumbbell workout. All you need is a mat and 8kg dumbbells. During the workout, make sure to focus on proper form by keeping your knees slightly bent, core tight, shoulders relaxed, and remember to breathe during bicep curls. Emphasize quality over quantity and keep your elbows in for most exercises to isolate the biceps effectively. Try exercises like drag curls and twenty-ones, which involve specific movements to target different parts of the biceps. Remember to maintain tension on your biceps throughout the workout, avoid overextending at the top, and rest as needed during the exercises.

• What is the recommended timer for bicep workouts?

  The recommended timer for bicep workouts is a 40-second work and 20-second rest timer. This timing allows for a good balance between working the biceps effectively and giving them enough time to rest and recover between exercises. By following this timer, you can ensure that you are pushing yourself during the workout while also preventing overexertion and potential injury.

• How should I position my elbows during bicep exercises?

  When performing bicep exercises, it is important to keep your elbows in for most exercises. This positioning helps isolate the biceps effectively and prevents other muscles from taking over the movement. By keeping your elbows close to your body, you can ensure that the biceps are doing the majority of the work, leading to better results and muscle growth. Remember to focus on quality over quantity and maintain proper form throughout each exercise.

• What are drag curls and how do they benefit biceps?

  Drag curls are a type of bicep exercise that involves moving your elbows behind your body during the curling motion. This movement helps target the biceps in a different way, emphasizing the contraction and engagement of the muscle. By incorporating drag curls into your workout routine, you can work on different parts of the biceps and challenge them in new ways. Remember to maintain tension on the biceps throughout the exercise and focus on proper form to maximize the benefits of drag curls for your biceps.

• How can I ensure I am not overextending during bicep workouts?

  To ensure you are not overextending during bicep workouts, focus on maintaining tension on the biceps throughout each exercise. Avoid fully extending your arms at the top of the movement, as this can lead to unnecessary strain on the joints and reduce the effectiveness of the exercise. Instead, focus on controlled movements and keeping a slight bend in your elbows to keep the tension on the biceps. Remember to listen to your body, rest as needed during the exercises, and prioritize proper form to prevent overextension and potential injury.