Welcome to QuickFit 365, your go-to channel for quick and effective workouts. In this video, we’ll guide you through a series of bicep exercises with proper form and variation to ensure you get the most out of your workout. Get ready to feel the burn in your arms as we take you through a variety of exercises that will challenge and strengthen your biceps.
For this bicep workout, you won’t need any equipment except a towel and a bag. We’ve selected 5 exercises that target different areas of your biceps, and each one has its unique benefits.
Here’s a breakdown of what you can expect from this bicep workout:
Sitting Bicep Leg Curl: This exercise targets your biceps and hamstrings. Sit on the edge of a bench or chair with your feet flat on the floor and your knees bent at a 90-degree angle. Place a Towel around the arch of your feet and hold the ends of the band in each hand, palms facing up. Curl the band towards your shoulders, focusing on squeezing your biceps at the top of the movement while also flexing your hamstrings. Slowly lower the band back down to the starting position and repeat. Keep your back straight and avoid swinging your body during the exercise.
Isometric Towel Bicep Curl: This exercise targets your biceps and forearms. Hold a towel in both hands, palms facing up, and loop it under your foot. With your elbow at a 90-degree angle, hold the towel tight and engage your biceps to curl the towel towards your shoulder. Hold the contraction at the top of the movement for a few seconds before lowering the towel back down to the starting position. This is an isometric exercise, meaning you’ll be holding a static contraction in your biceps throughout the movement. Repeat for several reps, focusing on maintaining tension in your biceps.
Sitting Towel Bicep Curl: This exercise targets your biceps and forearms. Sit on a floor or bench with a towel under your feet. Hold the towel with both hands, palms facing up. Curl the towel towards your shoulders, focusing on squeezing your biceps at the top of the movement.
Bag Bicep Curl: This exercise targets your biceps and forearms. Hold a bag or backpack with moderate weight. Curl the bags towards your shoulders, focusing on squeezing your biceps at the top of the movement.
Towel Bicep Curl: This exercise targets your biceps and forearms. Stand with your feet shoulder-width apart and place the towel under one foot. Hold the towel with one hand, palm facing up. Curl the towel towards your shoulder, focusing on squeezing your biceps at the top of the movement. Make sure to keep your elbow close to your body and your wrist in a neutral position.
By incorporating these 5 bicep exercises into your routine, you’ll improve your arm strength and definition. Plus, you can do these exercises anywhere, anytime, with minimal equipment.
So let’s get started and push ourselves to new heights! Remember, consistency is key when it comes to building strong biceps. Do these exercises regularly, and you’ll see results in no time.
Disclaimer: Quick Fit 365 strictly prohibits any unauthorized use or distribution of this video or its contents. This video is protected by copyright and intellectual property laws, and any unauthorized use or distribution can result in legal action.
