Example Bicep Workout Warm Up
Here’s A Great Bicep Workout Warm Up Routine…
Warm-Up Set 1:
Exercise: DB Curl – 1 set of 10 reps
Pick a weight that gives you the ability to move the weight quickly through a full range of motion. I typically begin with 20 lb dumbbells.
Warm Up Set #2:
Bicep Exercise: DB Curl – 1 set of 8 reps
Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 35 lb dumbbells here.
Rest for 1.5 minutes
Warm-Up Set 3:
Bicep Exercise: Alternating Dumbbell Curl – 1 set x 6 repetitions
*do this warm-up set with a weight that you can easily move through the complete range of motion and under control, however this time begin to up the ante a bit. Your goal is to complete 6 repetitions with a weight that is getting closer to your training weight, but light enough not to prematurely fatigue your biceps. I usually jump up to 50 lb dumbbells for this set.
Now rest for 2 minutes
Keep in mind the goal of the warm up sets in this bicep workout is to get the blood flowing through your arms and to warm up your tendons and ligaments. That’s the only goal of the warm-up sets. Make sure that you do not prematurely fatigue your biceps muscles during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to generate as much muscle growth as You’d otherwise be able to!
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