Having biceps so big you’re forced to go up a t-shirt size is something many men aspire to. And while it’s certainly true you need to eat the right foods in order to fuel your body and promote muscle growth, the biceps exercises you perform are equally as important.
Fortunately, you don’t need a fancy gym membership to obtain bicep peaks like Everest, as a simple set of dumbbells, combined with a range of movements, will do more than their fair share and see your arms grow in no time at all. But what movements should you be performing exactly? Allow us to introduce you to Lorenzo Roca, a fitness enthusiast who uses the TikTok platform to provide informative workout tips and tricks to wannabe workout warriors.
One of Lorenzo’s latest videos provides a complete bicep workout using just a pair of dumbbells, with a variety of exercises included to work all three parts of the muscle: short head; long head and brachialis. Breaking down which part of the bicep each movement is working, Lorenzo’s video could well be the only one you need to get yourself incredibly strong.
Check out Lorenzo Roca’s bicep building workout in the video below.
The movements included in his biceps workout are:
- Waiter Curl, targets the long head – 3 sets with 10 – 15 reps per set: Hold one dumbbell in the palm of both hands at one end. Keep the upper arms close to the body and curl the dumbbell at the elbow, extending from slightly greater than a 90-degree angle and curling so that…
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