Name: Playbook - Kelsey Oloughlin - Bicep Workouts
Uploaded: 2023-07-16T16:52:57.632Z
Duration: 45 min
Description: Bicep Workouts

Adina

Serena

Becca

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

-keeping elbows in
-move weight up to shoulders and fully extend

Wide Grip Dumbbell Curls

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

-Keep elbows pointed to the ground
-Keep elbows tucked in
-Rotate arms out 90 degrees and back in

“Open the Doors”

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

-Using single arm attachment
-Curl up, fully extend at bottom
-10 reps per arm (20 total)

Bicep Workouts

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