EXTRA STRENGHT 

Heal your biceps' disease prescribing you a dose of heavy dumbbells during a month. You will immediately rip your shirt's sleeves. 

Insanity usually consists on doing always the same and waiting different results. When you want to improve your physique, you don't do the same every day; you diversify your actions, adding new movements and shooting angles, new loads. And when something stops giving results at the gym, common sense says there is a change to be done.

One of the joys of weightlifting is that you have hundred of options, and you can't find a better ally than dumbbells when you pretend to improve your body. Dumbbells' versatility it's unsurpassable, it allows athletes to detect muscular imbalances, training without partners, several shooting angles…and many other things. This month, we will prepare a basically unilateral training. 

We will start doing Dumbbell flies, and then we will move to Decline bench alternate dumbbell curl, finishing with One-arm Scott curl.

Do you need an injection of variety in your biceps training? Stop using the Z bar and try to follow our dumbbell routine. You will workout your biceps in different positions which will guarantee its growing. 

1. DUMBBELL FLIES 

¿HOW MANY?

1 warming up set + 4 working out sets; 10, 10, 12, 12 repetitions

1) START UP: Standing, upright, holding two dumbbells aside, slightly bending elbows. Palms will look front.

2) MOTION: Explosively but in a controlled way, lift both dumbbells at the same time, keeping elbows fixed to the sides. Fully squeeze biceps during one second in the final position, and then slowly go back to the starting point to repeat as many times as necessary. 

2. DECLINED BENCH DUMBBELL CURL 

¿HOW MANY?

4 sets of 8 to 12 repetitions; 10, 10, 12, 12 repetitions

1) START UP: Fix the bench at 45 and 60 degrees. Hold a dumbbell in each hand and, when you sit down, let the arms hang to the floor. Palms must look front.

2) MOTION: Raise an arm at each time to the same side shoulder, keeping the elbow back, without changing posture. Fully squeeze biceps in the final position. Slowly go back to the starting point and repeat the motion with the other arm. 

3. ONE-ARM SCOTT CURL 

¿HOW MANY?

3 sets of 10 to 15 repetitions per arm

1) START UP: Hold a dumbbell with one hand and place yourself in a Scott bench. The non-working hand should be placed on the bench to keep balance.

2) MOTION: Slowly move down the dumbbell, without fully extending the arm. Then lift the weight towards the same side shoulder. Fully squeeze in the final position before going back to the starting point. Do all repetitions with one arm before doing them with the other.