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Old School Home Bicep Workout


Hi Everyone!

Today I have an old school home bicep workout for you all. Using some of the best known but also most effective home biceps exercises like Dumbbell Bicep Curls, Hammer Curls and Concentration Curls.

These 3 bicep exercises will hit the whole bicep area and really stimulate the muscle to grow if in fact you use heavy enough weights. Remember that you must only be able to do the number of reps as indicated for each exercise. So if you should be doing 8 reps of dumbbell curls then you should only be able to do 8. If you can do 15 or 20 reps  the exercise and workout won’t be as effective.

So if you are ready to build some serious Guns at home and want to increase your bicep size then let’s get this baby going!

Workout Structure

  • You have 3 exercises ( Dumbbell Bicep & Hammer Curls and Exercise Ball Concentration curls )
  • Do 3 Sets of 8, 10 & 12 Reps for Each Exercise
  • Rest 30 seconds between Sets and 60 second between Exercises.


Dumbbell Hammer Curls

Start with both dumbbells by your side. Bring the left dumbbells up towards your shoulder but don’t turn your wrist. Keep the dumbbell straight and in a position similar to that of a hammers head. When you get to the top squeeze your biceps and then return the dumbbell to the start position. Now repeat on with the other arm. Do the recommend amount of reps with each arm.


Double Dumbbell Bicep Curls

This is a little variation on the normal single arm dumbbell curls. First make sure you very stable by placing your feet shoulder width apart and one slightly in front of the other. Hold both dumbbells at the side of hips with your palms facing forward. Now bring up both dumbbells at the same time and when you get to the top squeeze you bicep again and take it back down. You will feel with this exercise you also work you lower back and your core.


One arm Exercise Ball Concentration Curl

The final exercise is a isolated one to really focus on your bicep and only your bicep. Grab a exercise ball ( You can even do this over the back of couch if you don’t have an exercise ball ) and position yourself behind it. Take a dumbbell and rest your arm over the ball. Now bring the dumbbell up towards your shoulder and squeeze your bicep. Lower it down slowly. That is one rep. Do the recommended reps on both arms. If you struggle toward the end of the set you can help bring up your arm with the opposite free arm.


And that is it! I hope you will enjoy this one and remember if you don’t know how to use all the muscle specific exercises to create a full body transformation 6 pack program then pop over to The Workout Club and become a member, it is 100% free, and we will provide you with complete workout program using all our videos and workout on the site.


Peter Carvell

Follow Peter Carvell on Google +


  1. Yannis
    March 31, 2011
    7:14 pm

    Nice workout..but how many times per week should i train my biceps? Usually i train them you think if i do this workout twice per week i might overtrain them?

  2. peter
    April 5, 2011
    10:50 pm

    Nope, twice per week with 1 or 2 days rest will be perfect!

  3. Steve
    April 2, 2011
    12:20 pm

    Hi i only have one dumbbell at home.can i do curls for one bicep at a time?

  4. peter
    April 2, 2011
    11:32 pm

    Yes that is fine!

  5. Mina Riad
    April 4, 2011
    7:05 pm

    hi peter can i ask a question. is it ok if i do one of your fat burning workouts (specifically the 20 min extreme fat burning home workout) , then follow it up with abs or bicep workout?

  6. peter
    April 4, 2011
    9:08 pm

    Yip you can but I would do the cardio after. So this might work well. Do the Bicep workout, then do the cardio and then finish of with the abs workout. That will be a killer routine!

  7. Mina Riad
    April 5, 2011
    11:08 pm

    how many times a week would i do the bicep then cardio then abs?

  8. neil
    April 6, 2011
    3:01 am

    hi peter…

    just wanted to know…for the above exercises will 20 kgs dumbells be fine???or is there any specific weight thats gotta be obtained for the above exercises?

  9. peter
    April 6, 2011
    10:43 am

    With all workouts you must only be able to do the allowed reps as indicated in the workout structure.

  10. Daddy
    April 6, 2011
    9:44 am

    Does dumbells what is the weight in kilo?

  11. peter
    April 6, 2011
    10:45 am

    It does not matter what my weights are. You must use a weight that will allow you to do the reps as indicated in the workout structure

  12. Mina Riad
    April 6, 2011
    6:37 pm

    what can u do if u dont have an exercise ball?

  13. 4ndr3y
    April 28, 2011
    2:05 pm

    Hey Peter..can you help me with my one biceps different shape that the other problem?:D

  14. peter
    April 28, 2011
    2:16 pm

    I can’t tell you WHY as there might be many reasons but the best way to fix it is to train one arm at a time.

  15. 4ndr3y
    April 28, 2011
    4:11 pm

    OK,thanks for the advice,will try.can you tell me what is the best exercise for the lower part of your biceps?

  16. Chris
    May 1, 2011
    10:28 pm

    Do you know anywhere you can get good dumbbells at a decent price? They all seem to be so expensive!

  17. Chris
    May 1, 2011
    10:30 pm

    Hey Peter,

    Do you know anywhere you can get good dumbbells at a decent price? They all seem to be so expensive!


  18. peter
    May 2, 2011
    8:31 pm

    I buy all my home gym stuff in the FREE ads or second hand. It is much cheaper and sometimes as good as new.

  19. Bryan
    August 2, 2011
    12:21 pm

    sorry to disturb you again but i dont have any weights so how do i train my bicep effectively

  20. Bryan
    August 2, 2011
    12:26 pm

    i know close grid pull up any thing else

  21. Sam
    January 23, 2012
    12:23 am

    I do 3 sets of 16 reps whilst peforming the dumbell curl workout, but i normally struggle to do the last few reps properly using my left arm( Weaker arm). Should i decrease the weight of the dumbell for my left arm which im currently not doing or should i decrease the amount of reps on my left arm? Thanks Sam

  22. peter
    January 23, 2012
    5:14 pm

    Nope, never use different weight for each arm. Use the same weight and when the weakest arm fail you stop.

  23. vamshi
    February 9, 2012
    1:24 pm

    what diet should be take?

  24. Konstantinos
    May 31, 2012
    3:58 pm

    Peter first thank you in 1 week I can see difference in my body.Next why don’t you make forearms and buttocks workouts?Thanks again!

  25. Joe
    January 12, 2014
    10:27 pm

    Fantastic workout, thank you !

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