The Best Bicep Workout: Function, Benefits, and The Ultimate Guide to Biceps

The primary function of the biceps is to flex the elbow and supinate the forearm (turning the palm upwards).

Exercise 1: Biceps Curl

Bullworker Biceps Curl

How to Do It:

  1. Hold the Bullworker X5 Pro vertically with the bottom hand palm facing upward.
  2. Position your elbows close to your torso.
  3. Curl the Bullworker towards your shoulders by contracting your biceps, bending only at your elbow.
  4. Slowly lower back to the starting position.

Exercise 2: Hammer Grip Biceps Curl

Hammer Grip Bicep Curl

How to Do It:

  1. Grip the Bullworker X5 Pro large tube with your bottom hand (neutral grip).
  2. Keep your elbows close to your body.
  3. Curl the Bullworker towards your shoulders, bending only at your elbow.
  4. Lower back to the starting position with control.

Exercise 3: Reverse Grip Biceps Curl

Reverse Grip Bicep Curl

How to Do It:

  1. Grip the Bullworker X5 Pro straps with an overhand grip (palms facing down).
  2. Keep your elbows close to your torso.
  3. Curl the Bullworker towards your shoulders, bending only at your elbow.
  4. Lower back to the starting position with control.

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