Beautiful Biceps Workout

For bangin' biceps you'll be dying to show off!

We would like to share our personal workout for beautiful biceps. At SkinnyMs. we make working out a priority, regardless of time constraints. This is one of our favorite bicep routines and take my word for it, “Great Results” will come when performing this routine twice weekly. ~ Gale Compton of

Equipment Needed: 1-2 sets of dumbbells; barbell (optional); water for hydration

What to Do: Perform 1 set of each exercise and move on to the next exercise. Continue until all 4 sets are completed. For optimal results, perform this routine 2 x’s weekly. Lift as heavy as possible while keeping good form. If your form goes south, reduce the weight. Be sure to watch the videos below for correct form.


1. 21’s
2. Close Grip Curls – 12 reps
3. Wide Grip Curls – 12 reps
4. Hammer Curls – 12 reps
5. Cable Rope Curls – 12 reps sets (optional, if you are doing a gym workout this is recommended)


Build Bigger Biceps and How to Change Grips

This workout was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.


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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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